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Monday, 24Oct16


Warmup – 2 rounds of

40 seconds each of… 1:30 minute Jump Rope

  • Squat w Adductor/Hamstring Stretch
  • Shoulder Rolls (20 sec thumbs up/thumbs back)
  • Push-up to Toe Tap
  • Lizard Stretch
  • Groiners to T-Stab

3 minute Ab Routine –

90 reps total of 10 reps of: Dynamax Knee Knee Dbl Knee Sit-up, Russian Twist, Reverse Crunch w/Knee Kip

Partner Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Back Squats 5-5-5-5-5…..
  • BB Bent Over Rows 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Single Leg Eccentric Box Step-ups (step-up and take 5 seconds to lower)
  • Chin-ups
  • Knee-Knee-Stand w DB Overhead (DB on right side lead with right knee/switch@rounds)
  • Ball Slams