Warm up:
8 L/R WGT
10 Plate presses
5 Isometric PU’s (10sec hold)
Thoracic side rotation
Football drills
4 rounds
5 MB squat pulses (10 pulses equals 1 rep)
5 L/R Weighted MB Lunge pulses (10 pulses equal 1 rep per leg)
3 KB seated rope pull (legs flat no bent knees)
10 cal bike
Then complete: Can not break up reps. Must complete all reps to move on to next exercise.
25 Pull-ups
50 Jump ropes/30 DU
50 KB DL
50 Push-ups
50 Box Jumps
50 Ab mats/V-ups
50 SA KB Clean to press
50 Jump ropes
25 Pull-ups
Burnout 1 round:
100 bicycles (per side)
100 horizontal flutter kicks
100 ab mats
100 sec plank
100 in and out’s
100 plank crunches (total)