This is a circuit style 40 second work/ 20 second recovery – with 1 minute rest in between 4 rounds. ALL MOVES ARE EXPLOSIVE. As if you are being shot out of a canon.
- Barbell Squat Jumps (jump quick and take 3 sec to descend)
- KB Swing
- KB Single Arm Row & Catch
- Ball Slam Jack (jump back, forth and slam)
- Dbl KB Alt. Dip & Switch Clean & Press (clean explosively and press quick but take 3 sec to descend)
- Dynamax Ball Lateral Wall Tosses (switch @ rounds)