WARM-UP:
- 100-80-60-40-20 x Jump Rope
- 10-8-6-4-2 x Jacking Squat-Thrust-Jump (challenge: add push-up = Jack Burpee)
ABS:
3 Rounds-
- 1 min. - 45 sec. - 30 sec. x DB Supine Get-Up (mod: no DB, use hands for help)
- 30 sec. ea. x Side Bridge (on 1 hand) Hip Dips (challenge: 1 DB resting on hip)
MAIN SET:
--->SMALL-REPS PLYOS:
- 4 x Surfer-Up (drop to belly on floor, hop up to a sumo squat position w/ R leg in front, switch which leg lands in front ea. rep; just like a surfer getting up onto his board)
- 10 x Squat-Touch-Knee-Slap Tuck Jump (squat and touch fingers to floor, jump up, tuck and slap knees (knees to belly button, rather than heels to buns)
- 4 x Surfer-Up
- 10 x 1DB OH Lunge Jump (dumbbell held overhead, arms are straight, do 10 lunge jumps, switch legs ea. rep)
- 4 x Surfer-Up
- 10 x Broad Jump Fwd./ 2 Jumps Back (challenge: w/ DB!!) (DB squat swing into broad jump fwd., 2 jumps back (w/ DB held at chest)
- 4 x Surfer-Up
PAIRING #1: 4 Rounds of 2 Exercises, 10 Reps of Each
- Front Squat
- Push-Up to Row
--->SMALL-REPS PLYOS:
PAIRING #2: 4 Rounds of 2 Exercises, 10 Reps of Each
- DB Rainbow Dead Lift
- Split Squat Thruster (modification: weightless OR step-back lunge + press)
--->SMALL-REPS PLYOS:
PAIRING #3: 4 Rounds of 2 Exercises, 10 Reps of Each
- Thruster + Front Leg Kick
- SDLHP + Leg Lift
--->SMALL-REPS PLYOS:
PAIRING #4: 4 Rounds of 2 Exercises, 10 Reps of Each
- DB Plank Side Step-Side Step
- Weighted X-Back 2-Pulse Lunge (DBs in front rack position)
--->SMALL-REPS PLYOS:
PAIRING #5: 4 Rounds of 2 Exercises, 10 Reps of Each
- Sumo Squat DB Round House
- Weighted Crab Dip to Opp. Toe Touch (mod: non-weighted)
--->SMALL-REPS PLYOS:
No comments:
Post a Comment