*** all classes at JFK Pavilion*** bring a DB!

Warm up
Foot drills
Down and back under Pavilion

Walking hamstring
Walking hip flexor
Lunge and reach
Down and back under Pavilion

Every 10 minutes for 30 minutes

Run from Pavilion to and around track and back. Upon arriving back at Pavilion perform

50 one arm rows with free arm supported on thigh

50 split squats

50 DB pull throughs

Athletes will pick which one they do each round. Once you perform a rep of any movement on a given round you must stay with that movement. You cannot repeat a movement for any round.

The remaining time in a window is rest

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