top of page
Search

7/16 Sunday

30 jumping jacks

20 jump squats

10 (5/5) lateral ski jumps


3 rounds

5 ball slams

10 push ups

20 (10/10) side lunges

5 ball slams

10 bench dips

20 (10/10) side lunges

5 ball slams

-10 leg raises

20 knee tucks (abs--not the jumps)


30 jumping jacks

20 jump squats

10 (5/5) lateral ski jumps

40 views0 comments

Recent Posts

See All

Warm up 5 minute mixed cardio 80-90% Circuit A-B-A-B A-AMRAP3 7 wall ball 7 db hammer curls Rest 1 minute B-AMRAP3 7 kb high pulls 7 dips Extra credit 3 rounds 10 rear delt flys 20/20 second side plan

warm up 10 minutes mixed cardio 70-80% max heart rate Conditioning 1/2 mile run Then Delta 1x 10 cal row 5 burpee box jumps 2x 8 cal row 4 burpes box jumps 3x 6 cal row 3 burpee box jumps 4x 4 cal row

Warm up One minute handstand hold One minute bike three wall walks 30 second active hang Strength shoulder to overhead-EMOM5 three reps add weight each round Close grip bench press, build a heavy foot

bottom of page