Warm Up: Repeat 5X
- jumping jacks: 30 reps
- hindu push up: 20 reps
- lunge: (back foot elevated/ hands over head): 10R/ 10L
Work: 10 sets/ 3 reps on all (70 - 80% of max)
Poundage will ultimately be determined by how you feel at the moment in time you’re doing the exercise. The %’s are just a guideline!
circuit, perform individually, or perform 2 exercises together: your choice.
- double kettle hard clean to front squat
- barbell chest press: flat or incline
- barbell box squat: 3 reps pause/ 3 reps touch and go
Work: Fitness: 10 - 15 minutes
- 10 seconds: 7.0 incline treadmill sprints
- box jump: choose 1 of the box heights: 16” box: 10 reps/ 20” box: 8 reps/ 24” box: 6 reps
- 1 minute recovery