Warm Up: 8 minutes
- perform required reps every minute.
- remaining time of minute is recovery
- lunge: back foot elevated: 8R/ 8L
- box jump: 16 - 24” : 8 reps
Work: 15 minutes: Dead lift: barbell OR trap bar
- Increase weight from last week by approximately 15%
- perform required reps every 1.5 minutes.
- remaining time of 1.5 minutes is recovery.
- Repeat 10X
- 10 reps (100 total reps)
Work: 10 minutes: Repeat 5X: 70 - 80% of max
- barbell over press (front OR behind the neck): 3 reps
- kettle snatch: 2R/ 2L
Work: 2 OR 3 sets (depending on available time)/ 20 reps on ALL
- 40 -50% of max!!!
- chest: machine press of choice
- back: cable row
- shoulder: plate front raise
- triceps: flat dumbbell skull crusher
- biceps: seated dumbbell hammer curl
- core: ab wheel & knees to elbows