Warm-Up: 800m Run (2 Outdoor Laps, 10 indoor laps. .5miles on Treadmill)
Flexibility/Injury Prevention: Lower-Back XT on Glute-Ham Machine, 3x15
Endurance: 3:00 Minute Burpees*
Strength: Bench Press or Dumbbell Presses (4 x 12)
Arnold Press (4 x 12)
Barbell Row (4 x 12)
Parallel Bar Dips (5 x 12)
Pull-Ups (4 x 20)
Balance: "Running Man" (5 x 30s)
or
3:00 Minutes of Total Planking
Cool-Down: 800m Run
Recovery: Foam Roller Exercises
* Have the fitness staff sign two points worth of burpees. Refer to the website if they refuse to. Feel free to ask fitness staff about the exercises included in these workouts. We will be happy to demonstrate, explain, and correct form.
Here is the foam roller video as promised:
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