Warm Up: 10 minutes
- complete required reps every minute for 10 minutes.
- remaining time of minute is recovery.
- kettle OR dumbbell snatch: 5R/ 5L
- box jump: 5 reps
- remember, this is a warm up. Weight & box jump height should be less than work weight.
Work: 5 sets/ 12 reps
- ham: ham glut raise OR hip extension
- quad: goblet squat
Work: 4 sets/ 8 reps
- chest: flat barbell & incline dumbbell
- back: cable row & lat pull down
- triceps: dips & push down
- core: mermaids & roll ups w/ lbs: R/ L on both