Warm Up: 400m
1 Minute Each Move:
Jump Rope
Prowler Down and Back
Front Delt Raise (light)
Plank
Performance:
Close Grip Bench
10-8-6-8-10
EMOM x 8 Minutes
200m Run
20 Push Ups
EMOM x 8 Minutes
10 Box Jumps
20 Bench Dips
Fitness: 3 sets Building
7-10 Incline Db Press
12-15 Tri pull Down
12-15 Low Row or Lat Pull Down
EMOM x 15 (3 rounds of each)
:30 work / :30 off
-Push Ups
-KB Swings
-Lat Overs
-Ball Slam
-Front Rack Double KB Carry