W.U.

4 Laps

10 Jumping Jacks

10 Seal Jacks

10 Criss Cross Jacks

10 low Pogo

10 High Pogo

10 Air squats

10 Gate swings

10 Fast feet

Shoulder Circuit 10 reps

Workout

Back Squat 3x10

Front Squat 4x5

Bench Press 3x10

Plyo Push ups 3x10 *(stack (2) 45lb bumper plates hop in and hop on top of plates)

Pull-Ups/Dips 1x7

Gun Shop 3 rounds of 10 reps

  • Biceps
  • Triceps
  • Military Press
  • Upright Row