BAHA Weekly Workouts

NOTE: Be sure to do the dynamic warm up every time you start a workout.  This will not only prevent injury but also increase flexibility, increase strength, and prepare your body to exercise and perform better.

Dynamic Warm Ups

Slow:

1. forward lunge

2. backwards lunge

3. side lunge

4. RDL high kick

5. pretend hurdles (forward & backward)

6. seated leg cross

7. Pull, heal to butt

8. heal raises

9. spidermans

10. inch worms

 

Fast:

1. high knees

2. butt kickers

3. karaoke

4. quick skip

5. high skip

6. inside/outside heal taps

7. leg swings

8. forward/backward rolls

9. backpedal

10. jog

Week 19 Dryland Workouts  (click title for video)

Dynamic Warm Up

90 second run backwards

90 second run forwards

Plyometrics (10 min)

  1. 2-1-2 90 degree power jumps side x 10 each side
  2. 2-1-2 90 degree power jumps forward x 10 each side
  3. 2-1-2 forward backward power jump balance x 10 each side
  4. Side to side quick cross overs x 6 each side

Strength

            Legs (10 min)

  1. Heel Elevated Squats x 15
  2. Cossack Squat lunge x 8 each side
  3. Hamstring slider curls x 15

            Push (7 min)

  1. Push Up Burn Out 1 min
  2. Single leg balance Side Raises x 12 total
  3. Single leg balance Front raises x 12 total

            Pull (7 min)

  1. Pull Ups x 6 +
  2. Curls x 12 +

            Abs (5min)

  1. Double Ups x 20
  2. Side V Ups x 10 each side

 

Static Stretch (watch static stretch video)

Week 18 Dryland Workouts (Click title for video)

Dynamic Warm Up

90 second run backwards

90 second run forwards

Plyometrics (10 min) 

  1. Split Squat, Split Squat, Jump Squat, (repeat 45  seconds)
  2. Side Leaning Foot Chop against wall L, R (30 seconds each)
  3.    Forward Foot Chop – 3 step (12 reps)

Strength

            Legs (10 min)

  1. RDL Pistol Squat x 8 each side
  2. Matrix Squat x 10
  3. Knee Bent Wall Calf Raises x 12

            Push (8 min)

  1. Push Up Claps – 30 seconds
  2. Single Arm Flys – 12 reps each arm

Pull (8 min)

  1. Inverse Rows x 12
  2. Army Crawl x 10 yards (no legs, both arms - same time)

Abs (5 min)

  1. Pendulums x 10 each side
  2. Crunchy Frogs x 20
  3. Scissor Holds x 10 (3 second hold each)

Week 17 Dryland (click title for video)

Dynamic Warm Up

90 second backwards run

90 second forward run

 

Plyometrics (30 min)

  1. Jog to sprint, sprint to jog (12 step sprint, 24 step jog)
    1. Repeat for 2 min. x 3
  2. Hockey bag Jumps
    1. Side to side 20 seconds
      1. 2 ft, L, R
    2. Long Jump 20 seconds
      1. 2 ft, L, R

 

Strength

Legs (15 min)

  1. Weighted RDLs 7 each leg
  2. Deep Stationary Lunges x 7 each leg
  3. Toe Raises x 12
  4. Calf Raises x 12

 

Push (7 min)

  1. Knee Slider Push Ups 7 forward, 7 side
  2. Wall triceps ext. x 7

Pull (7 min)

  1. YTWLs
  2. Pull Ups x 5+

Abs

            Alt. Ankle grabs x 30

 

Static Stretch

Week 17 Dryland (click title for video)

Dynamic Warm Up

90 second backwards run

90 second forward run

 

Plyometrics (30 min)

  1. Jog to sprint, sprint to jog (12 step sprint, 24 step jog)
    1. Repeat for 2 min. x 3
  2. Hockey bag Jumps
    1. Side to side 20 seconds
      1. 2 ft, L, R
    2. Long Jump 20 seconds
      1. 2 ft, L, R

 

Strength

Legs (15 min)

  1. Weighted RDLs 7 each leg
  2. Deep Stationary Lunges x 7 each leg
  3. Toe Raises x 12
  4. Calf Raises x 12

 

Push (7 min)

  1. Knee Slider Push Ups 7 forward, 7 side
  2. Wall triceps ext. x 7

Pull (7 min)

  1. YTWLs
  2. Pull Ups x 5+

Abs

            Alt. Ankle grabs x 30

 

Static Stretch

 

Week 16 Dryland (click title for video)

 

Dynamic Warm Up

90 second Jog backward

90 second Jog Forward

 

Plyometrics (15 min)

  1. Box Jump, single leg Jump, balance one leg (x 7 each leg)
  2. Single leg box Jump, 2 foot box jump, balance one leg (x 7 each leg)
  3. Single leg box Jump, Single leg jump, balance one leg (x7 each leg)

Strength

Legs (15 min)

  1. Elevated single leg squat x 7 each leg
  2. Elevated Curtsy Squat x 7 each leg
  3. Alternating leg raise wall sit (2 min)

Push (10 min)

  1. Push ups 30 reps
  2. Front Raises 8 reps
  3. Side Raises 8 reps

Pull (10 min)

  1. Pull Ups 8+
  2. Curls 12 reps each arm

Abs

  1. 100 dead bugs

Stretch (10)

WEEK 15 Dryland Workouts

 

Dynamic Warm-Up

Backwards Jog x 90 seconds

Run x 90 seconds

 

Plyometrics (15 min)

  1. Speed T’s (facing 1 direction) x 20 seconds
  2. Wall Foot Chop - 3 step x 12
  3. Speed T’s (sprinting) x 20 seconds
  4. Wall foot Chop - 5 step x 10
  5. Wall Jump Push Offs x 10

Strength

Lower Body (12 min)

  1. Side Leaning Single Leg wall Squats x 6 each leg each side
  2. Single leg Hip Thrust Jumps x 8 each leg
  3. Body Bridge Holds x 8 each leg

Push (10 min)

  1. Push Up Side Plank side Raise x 7 each side
  2. Front Plank triceps extensions x 8
  3. Y’s x 10

Pull/Forearms (10 min)

  1. Single Arm Push Up position resistance rows x 6 each arm
  2. Pronated Bicep Curl x 12
  3. Kayak Rows – 20 seconds forward/backwards

Abs (5 min)

  1. Wide Legged Sit Ups x 20
  2. 3 way Leg Raises x 30 (10 each direction)

Post Exercise Stretch

Week 14  Workouts (click title for video)

Dynamic Warm-Up

Backwards Jog x 90 seconds

Run x 90 seconds

 

Plyometric (15 min)

  1. Open Hipped single leg long Jump x 10 each leg
  2. Single Leg Burpee Jumps (alt. Legs) x 7 each leg
  3. Single leg side to side Jumps x 20 seconds each leg

 

Strength

Legs (15)

  1. Forward Walking Lunges x 1 min (1 rep every 2 seconds at least)
  2. Side Lunges x 1 min
  3. Reverse lunges x 1 min

Push (10)

  1. Push Up Claps x 12
  2. Single Arm Flys x 10

Pull (10)

  1. Pull Ups x 7+ (failure)
  2. Weighted Ys x 12

Abs (10)

  1. Front plank Supermans (10 total) & hold (30 seconds)
  2. Side plank side raises (7) & Hold (30 seconds) (both sides)

 

Week 13 Workouts (click title for video)

 

Dynamic Warm Up

200 Yards jog backwards (2 football fields)

200 yards run

 

Plyometrics (20 min)

SUPER 8’s (8 jumping exercises, 8 reps each)  x 3 rounds

  1. Split Jumps
  2. Stationary Single Leg Jumps
  3. Tuck Jumps
  4. Skater Jumps
  5. 180’s (2 feet) backwards
  6. 180’s (1 foot to the other)
  7. Burpee Jumps
  8. Super Splits

 

Strength

Legs (15)

  1. 3 Way Lunges x 3 reps each leg (no weight)
  2. Posterior Chain Roll Downs x 10 (light weight)
  3. Knee bent Calf Raises x 20 (no weight)

Push (8)

            Narrow Push Ups (30 seconds as many as possible)

            Wide Push Ups (30 seconds as many as possible)

            Normal Push Ups (30 seconds as many as possible)

Pull (8)

            Inverse Rows x 12

            Hammer Curls x 10 each arm

Abs (8)

            Arms Straight Sit Ups x 30

            Scissor Switches (change every 3 seconds for 30 seconds)

Week 12 Workouts (click title for video)

Dynamic Warm Up

1/8 mile run backwards

1/8 mile Run

 

Plyometrics (20 min) [rest for 30 seconds in between drills, 90 seconds once they are all completed]

  1. Shuffle Dance  x 25 seconds
  2. Hip Swivel Foot chop x 25 seconds
  3. Single Leg side to side hops x 30 seconds each
    1. All L
    2. All R
    3. Switch in the middle
  4. Toe Raises x 20
  5. Calf Raises x 20

Strength

Legs (10 min)

  1. Single Leg Deadlifts x 8 each leg
  2. Hamstring Slider Curls x 25

Push (15 min)

  1. Push Up claps Knee Push Up Claps Worm Push Up Claps (1 min)
  2. Push Ups Knee Push Ups Worm Push Ups (1 min)
  3. Wall Triceps Ext. x 10

Pull (10 min)

  1. Pull Ups x 5+ (get assistance if you cannot get to 5 reps)
  2. Bicep Curls x 15

Forearms (10 min)

  1. Kayak Rows Foreword/reverse 30 seconds
  2. 3 way ulnar/radial deviation x 30 each arm
  3. Wrist Curls x 20 each arm
  4. Wrist Extensions x 20 each arm

Abs (10 min)

  1. Toe Touches x 20
  2. Dead Bugs x 30
  3. Foreword bicycle kicks x 20
  4. Reverse bicycle kicks x 20

Week 11 Workouts (Click title for video)

 

Dynamic Warm Up

1 min Jumping Jacks

 

Plyometrics (20 min)

  1. Skater Jumps x 14
  2. Single Leg long Jumps x 14
  3. 90 degree single leg long jumps x 14
  4. Knee, to feet, to tuck jump, to long jump x 7

 

Strength

Legs (20min)

  1. Single Leg wall squats x 7 15 second single leg wall sit (each leg)
  2. Pistol Squats w/ leg swing around (x7 each side)
  3. Around the worlds pulling a bag/weight x 7 each way

Push (10min)

  1. Single Arm incline push ups x 10 each side
  2. Tricep Kick Backs x 10 each side

Pull (10min)

  1. Partner/banded resistance band rows x 6 each side
  2. Hammer Curls x 10 each arm

Abs (6min)

  1. In & Outs x 30
  2. Side V Ups x 15 each side

Post Exercise Stretch

Week 10 Workouts (click title for workout)

Dynamic Warm Up

Jog ¼ mile

Plyometrics – (30 min, 2 x through) rest until you can breath through your nose comfortably

  1. 1/8 mile sprint (220 yards)
  2. 1/16 sprint (110 yards)
  3. 1/32 sprint (55 yards)
  4. 1/64 sprint (27 yards)
  5. Quick Feet Drills (2 ft, L ft, R ft) 20 sec each
    1. Plus Signs
    2. Clocks
    3. Zig Zags

 

Strength

Legs (20 min)

  1. Single Leg squats x 10 each leg
  2. Single leg Squat jumps side to side x 8 jumps each leg
  3. Partner Nordic Hamstring curls x 7
  4. Fast hamstrings x 50

Push (10 min)

  1. Side hockey stick push ups x 10 each side
  2. Side raises x 10
  3. Front Raises x 10

Pull (10 min)

  1. Inverse Rows x 12
  2. Pull Ups x 6+
  3. Reverse Curls x 12

Abs (6 min)

  1. Fast leg raise Flutter kicks x 100
  2. Fast leg raise cross overs x 50
  3. Pendulums x 20

Forearms (4 min)

  1. Wrist curls x 20
  2. Wrist Extensions x 20

Week 9 Workouts (click title for video)

Dynamic Warm Up

Plyometrics (20 min)

  1. Run Up stairs x 50-60 stairs
  2. Bunny Hop 1 leg up stairs 25-30 stairs L & R leg (alternate every 3-5 steps if you have to)
  3. Long jump up stairs x 50-60 stairs
  4. Burpees x 15

 

Strength

Legs (20 min)

  1. Forward Lunge Up Stairs x ~30 stairs
  2. Cross Over side step up stairs x ~30 stairs
  3. Side Lunge up stairs x ~30 stairs
  4. Backwards Up stairs x ~30 stairs

Push (10 min)

  1. Push Up Claps x 15
  2. Forward facing stair climbs x ~15 steps
  3. Backwards facing tricep dip stair climb x ~15 steps

Pull (5 min)

  1. Body sliders Pull & Push on back x 10 each arm
  2. Body sliders Pull & Push on belly x 10 each arm
  3. Pull Ups 7 + (or failure) reps

Core (10 min)

  1. Partner Resistance Twists x 7 each side
  2. Front Plank supermans x 8 each arm
  3. Side plank side raises x 8 each side

 

Post Workout Stretch

Week 8 Workouts (click title for video)

Dynamic Warm-up

Plyos – 20 min

  1. Slider Mtn Climbers x 70
  2. Slider Fast Hamstrings x 50

Ladders x 20 seconds

  1. Side to side foot Chop
  2. Bunny hop side to side
  3. In & Outs
  4. Scissors
  5. Salsa
  6. Side to side – single leg4

 

Strength

Legs – 20

  1. Single leg wall Squats x 10 each leg
  2. Stationary Deep Lunges x 10 each leg
  3. Matrix Squats x 10
  4. Step Down Squats x 10 each leg

Push – 15

  1. Push Up Burn out x 1 min
  2. Overhead Extensions x 12

Pull – 15

  1. Perpendicular partner resistance pulls x 8 each arm
  2. Linear Partner resistance pulls x 8 each arm

Abs – 15

  1. Sit Ups x 30
  2. In and Outs x 30
  3. Bicycle Kicks Forward & Backward x 20 each way
  4. Pendulums x 10 each side
  5. Russian Twists  x 40

 

Week 7 Workouts – ICE ADDITION!!! (click title for video)

 

Dynamic Warmup (click for video)

Plyos – 25 min

  1. 2 Build Up Sprints
  2. Cycle Sprints (2 min) 5 second sprint, 10 second Jog  (Use of sled, pulling something is OPTIONAL)
  3. 100 yard Bounding Run (focus on pushing off the ground and getting as much hang time in between steps)

Strength

            Legs (20 min)

  1. Single leg side squats & pistol squats 2 x 6 each way, each leg (24 reps total)
  2. Single leg lateral push offs 20 each leg
  3. Toe Raises 2 x 20
  4. Calf Raises 2 x 10 each leg

YTWL

            Push (10 min)

  1. Forward/side Slider Push Ups 4 x 8 each side
  2. Single Arm Flys 3 x 8 each arm

            Pull (10 min)

  1. Inverse Rows 3 x 10
  2. Bicep Curls 3 x 8

            Core (10 min)

  1. Hanging Leg Raises  (30 seconds, 3 second holds)
  2. Side Plank leg raises (x10 reps each side)
  3. Scissor Holds  (45 seconds, 3 second holds)

            Forearm (3 min)

  1. Forward Kayak rows 30 seconds
  2. Backward kayak rows 30 seconds

 

Post Workout Stretch (click for video)

Week 6 Workouts (click title for video)

 

Strength

            Legs (x 25 min)

  1. Walking forward lunges 90 seconds constant
    1. 1 min rest
    2. Repeat 2 x
  2. Backwards Heal drags x 10 each leg
  3. Backwards up stairs x 50 steps
  4. Hamstring Drops 2 x 6

YTWLs

Push (8 min)

  1. 1 min Burnout (start with push ups, go to knee push ups, finally worm push ups)
  2. Wall Tricep Ext. x 10

Pull (8 min)

  1. Pull Ups x 7
  2. Reverse Flys x 10

Abs (8 min)

  1. Sit Ups x 30
  2. Pendulums x 30

Forearms (6 min)

  1. Forward/reverse Kayak Rows x 30 seconds each way, each arm
  2. 3 way Radial/ulnar deviation x 30 reps each arm (10 each direction)

 

Plyos (25 min)

  1. Tuck Jumps to directional Jump x 3 times each direction
  2. Long jump to single leg side Jump alt. feet x 40 jumps total
  3. Plus Sign L, R, 2 feet (20 seconds each foot)

 

Week 5 Workouts  (click title for video)

 

Strength

            Lower Body x 25 min

  1. Forward/Backward Lunges x 7 each direction each leg
  2. Cossack/cross over squats x 7 each direction each leg
  3. Tibialis Toe Raises x 20
  4. Fast Hamstrings x 50

 

YTWLs – (Add weight this week if you can!)

 

Push x 15 min

  1. Forward Sliding Push Ups x 8 each
  2. Clockwise/counter-clockwise sliding push ups x 4 each arm, each direction
  3. Triceps Kick Backs x 8

 

Pull x 7 min

  1. Pull Ups x 8
  2. Inverse Rows x 8

 

Abs x 7 min

  1. Scissor Holds 20, switch every 3 seconds
  2. Flutter kicks x 100
  3. In & outs x 30

 

Plyos x 30 min

 

  1. Squat Jumps w/ weight x 10
    1. W/o weight x 12
  2. Skater jumps w/ weight x 12
    1. w/o weight x 14
  3. Side leaning angled single leg squats
    1. Inside & outside each leg 10 reps each way/ each leg (40 reps total)
  4. Sideways single leg jumps (land on 2 feet) x 12 each leg
  5. Single leg sideways hops (switching legs halfway) ~20 yards
    1. Down & back 5 times

Week 4 workouts  (click title for video)

Plyos (Repeat as many sets in 30 min as possible)

  1. Sprint/running form & technique: ~10 m
    1. Straight legged build ups x2
    2. Flat foot build ups x2
    3. High knee, mid air switches  x2
    4. Wall Foot chops – 3 count x2
    5. Wall foot chops – 5 count, rotating x2
  2. Stairs ~10 m
    1. Single leg bunny hops fast L
    2. Single leg bunny hops fast R
    3. Salsa (leading with R foot)
    4. Salsa (leading with L foot)
    5. Up downs 2 feet
    6. Up downs 1 foot
  3. 1 min Foot chop w/ commands
    1. For 1 minute all of the athletes will be doing a foot chop in an athletic position (head up, torso upright, butt down)
    2. During the minute the coaches will be yelling out 3 different commands
      1. Tuck Jump (point up)
      2. Hip swivel (point left & right)
      3. Burpee with a push-up (point down)

Strength

Lower body – 20 min

  1. Wall Sit Squats x 10  to a Wall sit x 1 min (2 legs or 1 leg depending on strength)
  2. Hamstring sliders x 12 to a single leg bridge x 30 seconds each leg
  3. Single leg negative squats x 10 each leg
  4. Matrix Squats x 12

YTWLs

Push – 10 min

  1. Slider Push Ups x 8 each side
  2. Single arm Flys x 8 each side

Pull – 10 min

  1. Push Up position Partner rows w/ stick or band x 10 each side
  2. Reverse curls x 10

Wrist Strength – 5 min

(you will need your hockey stick for these workouts)

  1. Partner static resistance twists (pronation/supination) 30 seconds
  2. Partner static resistance push pulls (radial/ulnar deviation) 30 seconds
  3. Kayak rows forward & backwards (x 30 forward & backwards)
  4. 3 Way ulnar/radial deviation (x 10 each direction)

Week 3 workouts (click title for video)

Plyos (repeat as many sets in 30 min as possible)

            Sprints ~ 40 yards

1. Build Up Sprint x 2 

2. Sprints x 3

3. Sprint to back pedals x 4

Jumps

1. 90 degree 2 legged long jumps x 16

2. Single leg 90 degree long jumps x 8 each leg

 Quick Feet

 1.Quick Hops over hockey stick (or line)

a. Side to side 2 x 20 seconds

b. Forward and back 2 x 20 seconds

c. Side to side single leg 1 x 20 seconds each each leg 

d. Forward and back single leg 1 x 20 seconds each leg

Strength

Lower Body  (repeat as many sets in 25 min as possible)

1.Single leg squats  (elevated back leg) 8 each leg

a.Single leg squat jumps (elevated back leg) 8 leg

2.RDL to pistol Squat x 6 each leg

3.Hip-flexor inch worms x 8 each leg

4.Deep Stationary Lunges x 10 each leg

a.WEEKLY CHALLENGE – SINGLE LEG JUMP TO A PISTOL ALTERNATING

YTWLs

Push (repeat as many sets in 15 min as possible)

1.Wall Push Ups Pauses x 12

2.Push Up Claps x 12

3.Push Ups x 12

Pull (repeat as many sets in 10 min as possible)

1.Partner resistance rows -  wall sit stance (using rope or hockey stick) x 7 each arm

2.Pull Ups x 10

 

Forearm Strength (repeat as many sets in 8 minutes as possible)

1.Lace stick wraps (wrist extension workout) Up and down 2x

2.Wrist curls  x 20

 

Abs (repeat as many sets in 10 min as possible)

1.Toe Touches x 20

2.Side V ups x 15 each side

3.Single leg circles (x 5 each leg, each direction)

4.Partner leg throws (10 each direction)

WEEK 2 WORKOUTS (click title for video)

Strength

            Lower Body (repeat as many sets in 20 min as possible)

1.Front Squats/Goblet Squats (x 10-20)

2.Hamstring Slider (Curls x 15)

3.Zombie Walks (x 10 each way)

4.3 way slider squats (x 4 each way, each leg)

YTWLs

            Push (repeat as many sets in 15 min as possible)

1.Slider Push Ups (normal or knees down) x 5 each way each arm

2.Side raises x 10

3.Front raises x 10

a.CHALLENGE – WALL HANDSTAND PUSH UPS

            Pull (repeat as many sets in 15 min as possible)

1.Inverse Rows x 15

2.Y’s  x 20

3.Hammer Curls x 20 total

Abs (repeat as many sets in 5 minutes as possible)

1.Partner Static resistance twists

a.Squat position 15 seconds each way

b.Lunge position Left leg back 15 seconds each way

c.Lunge position right leg back 15 seconds each way

            Forearm Strength: - 10 min – repeat as many sets in 10 min.

(you will need your hockey stick for these workouts)

1.Kayak rows forward & backwards (x 30 forward & backwards)

2.3 Way ulnar/radial deviation (x 10 each direction)

3.Partner static resistance twists (pronation/supination) 30 seconds

4.Partner static resistance push pulls (radial/ulnar deviation) 30 seconds

 

Plyos 30 minutes – repeat as many times as possible in 30 minutes

            Stationary Jumps

1.Tuck Jumps x 15

2.180 Tuck Jumps x 16

3.Single leg high jump same leg x 10 each leg

4.Single leg high jump alternating legs x 10 each leg

            Long Jumps

1.2 leg long jumps x 10

2.1 leg long jump (land on 2 legs) x 6 each leg

3.2-1-2 long jumps x 14 (focus on single leg push off)

            Stairs

1.Run up stairs x 4 times (skip as many as possible, while focusing on speed)

2.Bunny Hop up stairs x 2 times (skip at least one stair, quick contacts)

Week 1 Workouts(click title for video)

Notes: For younger kids the workout times for each workout category can be limited so the entire workout can be completed in time. Also any workout can be made more difficult for older/stronger athletes by simply holding a weight plate, dumbbell, or any safe but heavy object (i.e. $5, 40 lbs bag of salt works great!).  With the number of kids and limited time and space especially during Covid-19 I have designed most of these workouts so they can be done with minimal equipment at home.

Strength

Lower Body – 15 min  - Repeat as many times in 15 min as possible

  1. Cossack Squats (x8 each leg)
  2. Skater Crossover lunges (x8 each leg)
  3. RDL step ups on Stairs (Up stairs x2)
  4. Straight legged wall calf raises (x15)

 

            Push – 10 min – Repeat as many times as possible in 10 min

  1. 1 min push up burn out – Options in order from easiest to most difficult:
    1. Wall Push Ups
    2. Knee push ups
    3. Normal Push Ups
    4. Single arm knee push ups
    5. Push Ups claps
    6. Single arm normal push ups
  2. Wall Plank Triceps x 10

Pull – 10 min Repeat as many times as possible

  1. Pull Ups x (atleast 6)
  2. Single leg Inverse Rows x 10
  3. Single leg balance bicep curls x 12

 

            Abs – 5 min – Repeat as many times as possible in 5 min

  1. Russian twist with weight x 30
  2. Pendulums x 20
  3. Sit Ups x 30 (touch your fingertips to your ears the entire time)
    1. WEEKLY CHALLENGE – SIT UP TO A STAND

Plyos  - 20 min – repeat as many times as possible in 20 minutes

Note: The length of the L drill should be atleast 15 yards if possible (use the corners of the rinks)

  1. L drill – 12min – repeat as many
    1. Sprint to cross overs
    2. Sprint to side shuffle
    3. Sprint to karaoke
    4. Back pedal to cross overs
    5. Back pedal to side shuffle
    6. Back pedal to karaoke
  2. Stairs – 8min – repeat as many times possible
    1. Cross overs
    2. Karaoke