Power Hour

WARM-UP:

• 3 min. x Shuffle-Shuffle-Touch (1 DB); w/ 10 x Slam Squat on ea. minute

• 4 Rounds -
• 20 x Air Squat to 4 risers
• 10 x Incline Push-Up atop 4 risers

ABS: 3 min. AMRAP - *10 x Boat Sit OH Press (w/ 1 DB) and *10 x Elbow Plank DB Pass-Under (w/ 1 DB)

CONDITIONING/ STRENGTH:

*2 BURPEE on ea. minute!!! (throughout the ENTIRE workout from here on)

#1:

• 30-20-10 x Double-Arm DB Snatch
• 3-2-1 x Sprint there/ back (long length of court)

#2:

• 30-20-10 x Pillar Lunge Thruster (1/2 reps on R; 1/2 reps on L)
• 3-2-1 x Sprint there/ back (long length of court)

#3:

• 30-20-10 x Weighted (1 DB) Lateral Jump over 1 DB (land and absorb ea. rep!)
• 3-2-1 x Sprint there/ back (long length of court)

#4:

• 15-10-5 x 4x (DB) Mtn. Climb - Hop In - Jump Up (weighted)
• 3-2-1 x Sprint there/ back (long length of court)

STRETCH: