Warm-Up (3:00 min)
Push-Up x 5
Squat x 10
Jump Jack x 5
Front Kick x 10
"Triple" (max strength circuit)x 3 set
Deadlift x 3
Pull-Up x 3
DB Bench Press x 3
Heavy DB Step-Up x 3
Shoulder Press x 3
KB Snatch to Sprint Complex x 3
WEEK DAY WARRIORS (Tabata 25 on x 20 off x 4 set)
Rocky Squat Hop w/ Log
Jump Rope (sgl or dbl under)
Double Crunch (knees to chest)
Cable Squat to Upright Row
"X"-plosions w/ DB's
Bicycles
DB Alternating Curl to Press (8 steps)
Tire Pull w/ Triceps Rope (squat to stand to pull)
Spin da Wheel
Sledge Hammer Hits
Stretched at End
Lots of hard work and effort today. Very impressed with technical aspect of lifts. Forms were great and not much coaching from me. Wanted to shock a bit with heavier strength program in the beginning. Our team stayed focused and hammered out the program. Everybody left dripping wet and with smiles on their faces :)
ReplyDelete