Name Date

Metabolic Chaos April 4th

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Hamstring stretch static 30 s run Lateral Bands like a Walking
Adductor stretch static 30 s routine (1 group up walk it
Scapular push ups 2 15 down and then repeat; go both
ways
Toe touch to squat arms OH to stand 2 10
Lateral Band Walking 2 15 yds each
15 yds each wayt
Monster Band Walking 2

Order Movement Exercise Sets Reps Work Rest Notes:

A1 Power Gate swings (BW squat/to benchif needed) 15 8 min rounds 2 min breaks for
A2 Energy System Flutters 15e intervals: Russians with feet
A3 Core KB DLHP (light weight/no forceful jump with motion) 15 down if need be/wide-
MB Slams outs:band walk 10yd each Foot
B1 Press 10
Grab:Leg Raise or rev crunch,
B2 Pull Scissors 10e
Atomic Crunch: Mt.Climber or
B3 Russian Twists 10e Plank Knee to elbow if to hard
C1 Wide-outs 20 just hold plank for 20 sec.
C2 Foot Grabs 20t
C3 Atomic Crunch 10

# of rounds

Order Finisher Sets Reps Work Rest Notes:

4th Romwod