MONDAY

MONDAY: 09/10/18

Warm Up/ Work: 15 minutes

Compete a round of 6 reps of all exercises, 9 reps, 12 reps, & 15 reps.

Perform continually at your own pace.

- sit up

- push up w/ realease

- body weight squat: jump squat last 2 reps.

- physio ball ham curl

Work: 30 minutes (10 minute blocks per exercise or circuit, you choose)

3 compound exercises: 50 - 60% on all

- dead lift OR squat: 3 reps

- barbell bench press: flat or incline: 5 reps

- barbell clean & press: 7 reps

Work: Fitness: 5 - 10 minutes. You choose.

1 minute to complete reps. Remaining time of minute is recovery.

- slam ball: 12 reps

- box jump: 8 reps