WARM-UP:
20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)
5 x Push-Up b/w every set of Squats
Dynamic Stretch
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20-18-16-14-12-10-8-6-4-2 x Wall Ball (14 lb.)
5 x Pull-Up b/w every set of Wall Balls
Tripod Sprint:
3 Rounds -
100m Run Sprint
10 sec. rest b/w rounds
20-18-16-14-12-10-8-6-4-2 x All-4s Plank Hop (hands and feet hop of ground simultaneously)
5 x Weighted Deck Squat (Dynamax Ball held overhead) b/w every set of Plank Hops
Tripod Sprint (same as above)
20-18-16-14-12-10-8-6-4-2 x 1DB Swinging Broad Jump
5 x Burpee b/w every set of Broad Jumps
*Three cheers for the new giant fan in our non-air conditioned S3 gym!!!!!
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