Thursday 03.28.2019

Starts next week!

Part 1

30 seconds on 30 seconds off

Ladder Drill

Box Jump down to Box Jump up

X cone drill

pull ups

push ups

3 rounds

part 2

Barbell Back Squat

3x10 with 3 second count down and 3 second count up

rest 1min between

part 3

30 on 30 off

jump rope

sit ups


part 4


DB Curls

DB Floor Press

DB Rows

DB Strict Press


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