Warm up:
Run 200
10 PVC pass-throughs
10 push ups
10 ring rows
20 sit ups
1 minute plank
Strength:
Single arm upside down kb bench press
3 x 8
Then …
Bench press
5 x 3 @80-85%
Rest 2 min between sets
Weighted dips off the bench 3 x 10
Workout:
3 Rds
1 Minute each exercise / 1 minute rest between rds
Wall Ball @20/14
SumoDeadlift High Pull @75/55
Box Jump @20″
Push Press @75/55
Row For Calories
3 rounds
Sprint 200 run
Rest 1 minute
Cool down:
Lying hamstring stretch with a band 1 min each leg
Child’s pose 10 deep breaths center, 10 right and 10 left
Downward dog pose 1 min
Standing forward bend :30