010418

Friday, 05Jan18

 

Group Warm-up: 5rds

• Jumping Jacks 25 reps
• *Tempo Rear Lunge (r) 5 reps
• *Tempo Rear Lunge (l) 5 reps
• Inchworm 5-4-3-2-1
  * Temp 3 sec down / 3 sec up

 

Pre-game: 3rds (partner)

• Wheel Barrell Walk  (down and Back)
• One legged hops (right leg down, left leg back)
• Band Thrusters  – 1 Min (3sec Hold @ top)

 

Workout:

Strength, Muscle & Power

1) BB Snatches 6 reps x 3 sets
2A) DB Bench 5 reps x 5 sets
2B) Weighted Chin-ups 4-6 reps x 5sets
3A) Pull-ups MAX reps x 4 sets
3B) Dips 10 reps x 4 sets
3C) Tire Flip + Jump In Jump Out 4reps x 4

 

CORE: 3 rounds

30 sec Long Sit-ups – 30 Sec leg raise – 30 sec rest