| Warm Up |
| – 5 minutes: Lat stretch on wall x 20s + bent fly x 12 + Calf stretch on wall x 20s/20 – 10 minutes: Row x 30s + Squat hold halos x 12 + plate raises from the bottom of squat x 10 |
| Strength |
| Pt. 1: 8 minutes: – Windmill x 3/3 – wtd. SL RDL x 6/6 – Heels elevated (blue or yellow plate) goblet squats x 10 Pt. 2: 10-12 minutes: – Barbell Front squats x 6 – Superman pull downs x 10 – Slider hamstring curls x 6/6 or 12 with both feet for scale |
| Work |
| 12 minutes of work: – 2 cone sprint x 3 (down and back = 1) – DB Floor press x 12 – Goblet squat x 12 – Jump Slams x 12 If time, coaches finisher |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!