Warm up/Pre-hab
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15 min of High Intensity Cardio: [perform #1 @ high intensity, #2 at walk for recovery of one bay length, repeat]
#1)Box Jumps x 20 OR Skipping x 60 secs OR Step ups x 20 (can also be done with knee drive 10/s)
*******no rest in between!***********
#2)Olympic Bar Pushes x 10/s -start with only the first stage: concentrate on the push from shoulder and back
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3 sets of each:
#1)TRX T's & Y's & W's x 15 reps total(video just shows Ts/Ys, see if you can figure out the W's)
#2)Stability Ball Pushups -tempo is important, slow is good on this one
#3)Medicine ball front raise x 10 (or kettlebell)
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3 sets of each:
#1)Plate Pull Over x 15-20
#2)Bent over row x 10
#3)21's (bicep curls, 7 from bottom to 90˚, 7 from 90˚ to top, 7 with full range of motion)
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Tabata Abs x 3! sets
Video References:
Med Ball Front Raise:
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