Quick Warmup: 50 Jumping Jacks, 10 Squat Holds

Each are 10 yd Dynamic Warmups: End with a 20y build up

• “Pigeon Lunge” Broken Pidgeon to Lunge with a twist arms high and opposite
• “Spider Man Toe Touch” Spiderman lunge - inside elbow, then straight leg toe touch. 
• Walking Quad Stretch - raise opposite arm - opposite arm leg pull  - hop up on toe
• Walking Toe Touches - back leg up.
• Straight Leg March
• 20yd Full Spidermans - Alt: Bear Crawl, Crab Walk
• 20yd Inch-Worms
• Static for 10 Counts: Feet together, Feet apart 3-way w/hip push,
• Kneeling Lunge - Hips Forward, Toe Up, World’s Greatest
• 5y out 5y back lateral walk.
• 5y out 5y back lateral shuffle to sprint.
• 20y backward run x 2 - reach back with heel to hamstring
• 3 Hurdle Pops to sprint
• 10y Starts - Standing R/L, Kneeling R/L, Sitting turn R/L, Pushup R/L, 3 Point, 4 Point