40 minutes total

5 min. walk warmup

7 min. dynamic stretch

-walking lunge

-walking hamstring bent over toe touches

-walking high kicks

-walking high knee ankle grabs

-walking lateral lunges

-walking rotating lunges

THEN, as I go you go. A=person 1, B=person 2

-1^st person does A then switches to B while B switches to A

2 min. A=jump rope B=carioca

2 min. B=carioca B=jump rope

2 min. A=jump rope B=lateral shuffle

2 min. A=lateral shuffle B=jump rope

2 min. A=jump rope B=carioca

2 min. B=carioca B=jump rope

2 min. A=jump rope B=lateral shuffle

2 min. A=lateral shuffle B=jump rope

2 min. A=jump rope B=high knee run

2 min. A=high knee run B=jump rope

5 min. walk cool down

FST Winter Training Protocol
*two times a week for next 12 weeks
*To be executed 2 times per week with at least 48 hours between bouts
*Just do pull-ups/push-ups during 2nd round, not 1st

20 push-ups, 20 pull-ups
THEN:
Two rounds of the following, 5 reps per movement

Oly Bar Clean
Oly Bar Snatch
DB X-over Lunge
Oly Bar Deadlift
Oly Bar Straight Leg Deadlift
DB Lateral Lunge
Barbell Front Squat to Overhead Press
Dumbbell Sumo Deadlift
Med Ball Rotational Lunge
Dumbbell Single Leg/Single Arm Deadlift
Kettlebell Overhead Swing
Bent Over Row
Single Arm Row
Single Arm Dumbbell Push Press
Oly Bar Bus Driver

20 push-ups, 20 pull-ups

Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation

20 push-ups, 20 pull-ups

Xxxxxxxxxxxxxx
THEN: (after completing 2 rounds of above circuit, 10 reps per movement)
TRX:
Sprinter’s Start
Hamstring Press
Suspended Lunge
Hip Press
Single Leg Squat
Hamstring Press
Hip Press
Hamstring Bicycle

Hit me with some feedback, how does it work for you?

Drill it.