W.U.

  1. 4 Laps
  2. 10 Jumping Jacks
  3. 10 Seal Jacks
  4. 10 Criss Cross Jacks
  5. 10 low Pogo
  6. 10 High Pogo
  7. 10 Air squats
  8. 10 Gate swings
  9. 10 Fast feet
  10. Shoulder Circuit 10 reps

Workout

  1. Back Squat 3x10
  2. Front Squat 4x5
  3. Bench Press 3x10 *(SUPER SET 3&4)
  4. Plyo Push ups 3x10 *(stack (2) 45lb bumper plates hop in and hop on top of plates)
  5. Pull-Ups/Dips 1x7

Gun Shop 3 rounds of 10 reps

  • Biceps
  • Triceps
  • Military Press
  • Upright Row