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