500 Meter Row
Sampson Stretch-3 sets of 30 seconds a side
Wall Squats-10 reps
4 Rounds of:
Single Leg Press-12 reps a side
Leg Press-12 reps together (same weight as above)
Leg Extension-20 reps
Band Squats-30 reps
4 Rounds of:
Barbell Reverse Lunge-12 Reps a side
Weighted Jumping Lunge-15 reps a side (weight optional)
Speed Skaters-30 Reps Total
Double Unders-30 reps or Skips-100 reps
Cool Down Stretches
