Step & Intervals

Warm Up

Rock Horse Right And Left Sides

Add A Jump Over Board, Triple Around To Front And Down Board, Power 7 Jumps And Repeat Entire Section To Other Side

Rest By Triples Down Board X 4, Power 7 Jumps To Finish

Jump Over Board Twice, Side Up X 2, Power 7 Jump To Change Sides

Add It All Together From Rock Horse....

Step Kick, Mambo Back, Power 3 Jumps On Step, Repeat To Other Side

Add It All Together From Rock Horse

Now - Knee Up, Walk Around Step, Up Lunge Side To Side, In Soles Around The World, Power 3 Jumps , Try Other Side

Add It All Together From Rock Horse

Basic Step Rest

L Step Off Board, Jump Over Board, Basic Step X 4 With Bicep Curls Then X 4 With Side Lateral Arms - Repeat 6 Times

Plyo Jack X 2, Airborne Jump X 4

Plyo Jack X 1, Airborne Jump X 4

Active Recovery

Rhythmic L Each Corner, Jump Over Board Twice, Knee Up Drop Squat And Pendulum - Repeat 6 Times

Power 15 Jumps Each Leg X 3 Sets Per Leg

Active Recovery

Right Foot Repeater, Scoot X 2 On Board, Turn Off End, Over Twice, Step Knee Straddle To Face Front, Repeat 6 Times

Box Jumps X 4, 8 Lateral Hops, Power 7 Jumps Repeat 4 Sets

Active Recovery