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 Body Squats
  8. 10 Gate Swings
  9. 10 Fast Feet and squat at the end and hold

Back Squat 

  • 1x10 @ 60%
  • 1x8 @  65%
  • 1x5 @  70%
  • 1x3 @  75%
  • 1x1 @  85%
  • 3x7 @ 65%

Front Squat

  • 5x3 @ 165#

Bench Press/ Plyo Push ups create 2 stacks of the bumper 45lb plates push up out of the middle and jump up onto the stacks of plates

  • 1x5 @ 135#/ 7 reps on plyo push ups
  • 1x5 @ 135#/ 6 reps on plyo push ups
  • 1x5 @ 135#/ 5 reps on plyo push ups
  • 1x5 @ 135#/ 4 reps on plyo push ups
  • 1x5 @ 135# 3 reps on plyo push ups
  • 1x5 @ 135# 2 reps on plyo push ups
  • 1x5 @ 135# 1 reps on plyo push ups

Russian Twist with 35# plate

  • 50 reps 1 lap
  • 40 reps 1 lap
  • 30 reps 1 lap
  • 20 reps 1 lap
  • 10 reps 1 lap

3 Rounds of 10 reps

  • GHD Sit-ups
  • GHD Hypers
  • Pull-Ups
  • Dips

Stretch

  • Hamstrings right over left and hurdler stretch
  • Quads 2 min wall stretch 
  • Arms
  • Calves and Achilles 
  • Groin ex. iron cross 10 reps