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.
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SPLIT 1
Power Clean 8 sets of 3 reps
Superset with
Kneeling Plate Jumps 8 sets of 6-8 reps
(do this exercise but holding a plate in your chest)
1 minute 30 seconds rest in between sets
SPLIT 2
Barbell Explosive Step Ups 5 sets of 8 reps each side
(perform this exercise but with a weighted barbell on your back instead of body weight)
Superset with
Trap Bar Deadlift Jumps 5 sets of 8 reps
Superset with
Walking Lunges 5 sets of 20yds
2 minutes rest in between sets
SPLIT 3 (Ab finisher)
Pull Up Bar Toes To Bar 3 sets of AMRAP
Superset with
V-Ups Med Ball 3 sets of 30
Superset with
Leg Lifts 3 sets of 20 reps
1 minute 30 seconds rest in between sets
