1A. Squat 3x10
1B. Bench press 3x10
2A. Military push press 3x10
2B. Lateral bound - quick & stabilization 2x4 each
3. Jump rope w/variations - 3 min
4A. DB front arm raises 3x10 each
4B. Lat pull downs 3x10
Medicine ball:
10x overhead slam, granny toss, overhead throw, chest pass, perpendicular throw (each side), parallel throw (each side)
Core circuit: 3 sets of -
a) 50 sit ups
b) side plank - 60sec each side
c) 10x kneeling hip abduction - each side
d) 10x 1 leg glute bridge (each side)
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