W-up- Dynamic stretch 30,25,20,15,10,5 Squats Bicycles
GBC training
4 sets of each Super Set
1.DB Chest Press x 12
SB Hamstring Curl x 12
2.DB Shoulder Press x 12
Weighted Jump Squat x 12
3. Ring Rows x 12
Bench Dips x 12
4. Single Leg Pistol Squats x 12
Jackknife's x 12
In between sets 150 jumpropes or 250 meters row or .25 mile TM
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