Kickers

Short exercise activities to kick your metabolism into high gear

Bars, Jump, Crawl, Run

5 sets with 30 seconds rest between of:

5 Bent Over rows from floor

3 Clean n Press from floor

Kangaroo Leap half the room

Bear Crawl half the room

Sprint Back

Got You By the Balls

For this drill we go up the ladder, rest then go down the ladder.

Perform 2 reps of each exercise then shuttle run then perform 4 reps of each exercise, then 6,8,10. When you complete the 10 rep round rest for 2-3 minutes then perform in reverse 10,8,6,4,2.

Exercises:

Wall Ball (thruster)

Burpee

Ball Slams

Side toss with turn around

Shuttle run

Around and about with kettle bells

10 reps of each move or combine into a combo and do 10 reps of that. 3-5 sets

Burpees and Reverse Burpees Inversion

For this drill we invert the number we do of both types of burpee by 2 reps each time. First do 2 Reverse Burpees and 10 Regular Burpees, then 4 reverse and 8 regular and so on until finishing on 10 reverse and 2 regular.

Pull-push-run-knee-burpee-run

perform 2 reps of everything the first round and then 4 on the seconds increasing by 2 reps each round up to 8-10 reps. Note the jump knees to the bag are counted as left+right=1 rep

Speed ladder with stab step- wall balls and slams

Speed ladder with lateral stab step 1 length on either leg, wall ball (thruster) and slams x 10 5 rounds