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

Jump Squats 5 sets of 5 reps

Superset with

Box Jumps 5 sets of 8 reps

1 minute 30 seconds rest in between sets

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SPLIT 2

Front Squats 5 sets of 8 reps

Superset with

DB (dumbbell) Walking Lunges 5 sets of 20 reps each leg

2 minutes rest in between each set

SPLIT 3 (AB Finisher)

Med Ball Slams 3 sets of 10

Superset with

Med Ball Russian Twists 3 sets of 40

Superset with

V-Ups 3 sets of 10

1 minute 30 seconds rest in between each set