FST -7
Dynamic Warm up
DYNAMIC WARM-UP PROTOCOL A
MOVEMENT SPEED/TIME
Treadmill, 3% incline 3mph/10 minutes walking
3 ROUNDS
•
•
•
Air squats 10 reps
Walking lunges 10 reps per leg
Hyper extensions 15 reps
DYNAMIC WARM-UP PROTOCOL B
MOVEMENT SPEED/TIME
Upright Bike Level 6 for 10 minutes
3 ROUNDS
•
•
•
Push ups 10 reps
Light banded up right rows 10 reps
Underhand Lat pull downs 10 reps