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