Warm up

3 rounds

⁃ 200 meter jog or 1 min of running in place

⁃ 10 air squats

⁃ 10 knees to elbow in plank position

⁃ 10 push up T Pose

⁃ 10 supermans

Mobility:

3 x 12 reps with band around knees

⁃ Glute bridges

⁃ Bird Dogs

⁃ Fire hydrants

Main Set:

5 rounds in 2 min

⁃ 6 Single arm dumbbell snatches – Right Arm

⁃ 6 single arm dumbbell snatches – Left Arm

⁃ 5 single arm burpees without the pushup on each arm

⁃ 10 jumping lunges

⁃ 90 sec recovery

5 rounds in 90 seconds

⁃ 8 Front Squats

⁃ 8 hang clean

⁃ 8 push press or military press

⁃ 10 jump squats

⁃ 90 sec recovery

3 rounds in 90 seconds

Core Set

3 x 30 sec with 15 sec recovery

⁃ Side plank raises – left

⁃ Side plank raises – right

⁃ Reverse curls

⁃ Weight Toe Touches

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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