**Do not rest between exercises
***Make sure all exercises are performed with full range of motion/Do not rush
****PUSH HARD AND SET THE TONE IN THE GYM
ROUND ONE: 3 SETS/DO NOT STOP
1. Barbell Step Taps- 15x each leg (Goal: Use 23" box)
2. Barbell Shoulder Press- 15x (Press To The Front)
3. Barbell Curls- 15x (Curl Fwd/Bring Elbows slightly forward)
**After 3rd set> Run 3 laps around track or Jump Rope (Front-to-Back)- 300x
ROUND TWO: 3 SETS/DO NOT STOP
1. Box Jumps- 15x (Use 23" box/Think of body as one unit-land in a low squat on top of box and on floor-jump from bottom of squat)
2. Elevated Push-ups- 15x (Place feet on top of 23" box)
ROUND THREE: 3 SETS/DO NOT STOP
1. Two-Step Alternating Barbell Squat- (4=1)- 15x
2. Barbell Upright Row- 15x
3. Barbell Reverse Curls- 15x
**After 3rd set> Run 3 laps on track or Jump Rope (Side-to-Side)- 300x
ROUND FOUR: DO NOT REST!
1. Traveling Forward K.B. Swings- 100x
**After K.B. Swings> Three Sets-Forward Traveling Burpees-10x + One Lap Run Sprint or Run In Place- 30sec
ROUND FIVE: DO NOT REST!
1. Traveling Backward K.B. Swings- 100x
**After K.B. Swings> Three Sets-Backward Traveling Burpees- 10x + One Lap Run or Run In Place-30sec
Stretch and Cool-Down- 5 to 10 minutes
THE END!
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