recruit day 2

dynamic functional warmup:
joint flexibility
 Neck circles / wrist circles
 Arm circles fwd/back
 Torso circles, feet hip width apart
 Knee circles, feet inside hip width
 Ankle circles and wrist circles


25m Warmup Laps
Each exercise is performed at 25m interval
 1 minute walk
Jog in place between sets
 Run 25% of max speed
 High knees
 Run 50% of max speed
 Butt kicks
 Run 75% of max speed
 Skip
 Walking lunge twist/reach
 High kick toe touch
 Leg cradle / Knee hugs
 Inchworm to pushup
 Bear crawl


Foundational movements:
pullup pushup situp air squat
front squat, overhead squat,
press variations,
thrusters, wallball, kbell, rope climbs,


stair climb