Wednesday, July 3, 2019

WEEK 3

Joint Prep x 10 min (ankle prep for jumping)

Shoulder Warm Up A

Jumping Warm Up

Quad Jumps

A1. Every 3-4 minutes

Back Squats @ 12-9-6-12-9-6

plus 2-3 reps of strict hspu x 6 sets

Or, do 6-8 reps of inverted pushing x 6 sets

C. 3 Rounds for Time

Run 400 meters

Front Rack lunges x 20 65/95 lbs

DB or KB Push Press x 12/arm 35/55 lbs