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FREE WR GYM SPEED WORKOUT

Warm Up


30 seconds jumping jacks

30 seconds high knees in place

10 jump squats

10 jumping lunges (alternating 5 each side)

10 side to side lunges (alternating 5 each side)

10 burpees

10 push-ups

30 seconds of sit ups

30 second of bicycle kicks


These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.


SPLIT 1 (Explosiveness)


Power Cleans 5 sets of 5 reps


Superset with (exercises performed back to back)


1 Arm DB Snatch 5 sets of 8 reps each side


1 minute 30 seconds rest in between each set