Weekly Group Warm-up: 2rds
- Skips / 20
- Dynamic Squats / 15
- Seal Jacks / 20
- Shoulder Taps / 20
- Push-up to Down Dog or Knee Tap / 10
- Hollow-out Switches / 20 per side
- 1:30 Jump Rope
:15’s work/:15’s rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.
- KB Swing
- KB Figure 8 to Hold
Body-weight Work (Weighted Vest)
Dumbbell Work (one heavy DB)
- DB Goblet Squats
- DB Push Press (alt. Sides each rd)
Finisher: (vest optional)
This chest finisher is set up as a descending ladder using dips and pushups.
A1. Start with 7 reps of dips. Rest as little as possible.
A2. Perform 7 reps of pushups. Rest as little as possible.
A3. Perform 6 reps of dips, followed by 6 reps of pushups.
Continue this descending ladder rep pattern all the way down until you’re getting one rep of each movement.