FREE WR SPEED WORKOUT
Located below will be a WR gym speed workout that you can. Speed can be developed in the gym through exercises that activate and train your fast twitch muscle fibers- that is exactly what this workout will do. I hope you enjoy!
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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
Power Clean 5 sets of 8 reps
Superset with
Med Ball Single Leg Box Jumps
5 sets of 6-8 reps each side
(box height that is manageable)