| Warm Up |
| – 5 minutes: Jump rope singles x 30 + DB lateral raises to OH x 10 + shoulder taps x 12 (slow) – 8 minutes: Deficit push ups x 8 + Wide stance goblet squats x 8 + KB Swings x 10 + slam ball slams x 8 |
| Strength |
| 15-18 minutes: – Bench press x 5, decrease weight, then x 10 – Pull ups x 10 or weighted x 6-8 – Front Rack/OH Carry > Switch < – Partner Plank slam ball pass x 24 total. |
| Work |
| 1. 5x: Down/back sprint x 3 – rest 30s. KNEES UP! 2. Remaining time or while you wait for group 1 to finish: – Step back lunge to curl x 12 total – Weighted lateral lunges x 8 (switch hands each time) – Banded high pull x 20s max reps – Dual DB Sit ups x 10 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!