| Friday |
| Warm up |
| – 5 minutes: 2 cone bear crawl w/3 push ups at each cone (9 total) + Slider hamstring curls x 10 + leg swings x 10/10 – 5 minutes: SL side to side hops x 20R/20L + elbow plank position hip dips x 12 + yoga push ups x 5 – P lot run x 2 |
| Strength |
| – 10 min: Lowering from box (wtd if possible) x 5/5 + SA DB Bench Press on Med ball x 8/8 + Copenhagen Plank x 20s/20s – 10 Min: SL KB RDL > KB Clean x 5/5 (try to stay on one leg) + slam ball slam > rotational throw x 5/5 + kneeling triceps pull downs x 15 |
| Work |
| 12-15 minutes: Breathing options: Lateral box jump overs, plank position jump throughs, Slider climbers – Breathing option x 45 seconds – KB Swings x 10 – Pull ups x 8 – Wtd. V-ups x 12 – Barbell curls x 12 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!