Strength and Conditioning – LIVE on ZOOM

3 rounds:

• 15 conventional deadlifts
• 10/side Pistol squats
• 10 overhead press

3 rounds: 

• Bulgarian Spilt squat
• Pistol squats
• Plank 3 way rasies/side 
  

3 rounds:

• 10/side start the lawnmower rows
• 15 tricep extentions
  

3 rounds:

• 12 tuck crunches
• 20 leg raises
• 30s side plank
  

Friday April 3rd, 2020 – Youtube

Warm up – 20 Secs ON 10 Secs Off 8 rounds

1- Bear Crawls

2- Crab Walks

3- Ape Walks

4- Ducks Walks

5- Gorilla Walk

6- Inchworms

7- Frog Jumps

8- Reverse Ape walk

Cardio –  45 Secs On 15 Secs OFF

1- Box Jumps or step ups

2- Spiderman crawl with push ups

3- 10 Mountain Climbers Jump Squat

4- Resistance Band Exploding Rows or no weight punches

5- Lateral Jumps

6- Jump lunges

5 Rounds

• 20 Plank up downs
• 20 Shoulder press ( 10 per arm single arm)
• 20 weighted squats
• 20 incline push ups
• 20 inverted rows or bent over rows

5 Min Emom

• 15 plank tucks 
• 20 alternating V-ups
• Plank Remainder 

Stretch!