Warm Up

3 rounds

20 Mountain Climbers

10 Glute Bridges

10 Push ups

Dynamic Warm up

If you have a resistance band, place it around your knees. I encourage you to get a Resistance Therapy band (Perform Better Mini Band Resistance Loop Exercise Bands 9″ by 2″ https://www.amazon.com/dp/B01AWUU9JE/ref=cm_sw_r_cp_tai_YJgKEb64C7VT0) 

 4 x 12 reps of each 

• Glute Bridges
• Kick backs 
• Fire Hydrants
• Side step 

Main Set

4 rounds 

• 30 sec of mountain climbers
• 30 sec of half burpees
• 6 Front Squats
• 6 Strict Presses
• 6 Thrusters
• 12 side to side jump squats

Core

4 x 30 sec work with 15 sec recovery 

• Reverse Curls
• Oblique side leg raise crunch
• Ankle Tap Crunch
• Jack knives

Cool down: 

Foam Roll and Stretch

Tag us at @tripeakathlete 

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning  strategy call:  https://tripeakathlete.com/join-today/

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