January 19, 2015

MONDAY 11AM

WARMUP: Jump Rope, Goblet Squat

CIRCUIT – Repeat for 5 sets (4 minute recovery)
Hip Thrust 300lbs x 5 reps
Deadlift 300lbs x 2 reps (hook grip)
Box Jump – 18″ (drop & jump x 4 directions)
Pull-ups 5 reps
Ring Pushups 15 reps (legs elevated)
Jump Rope 75 reps

ALFREDSON HEEL DROP (10 sec each rep)
15 reps x 2 sets each leg with 40lbs

SEATED ISOMETRIC HOLD 45°
2 sets of 4 reps
(7 second hold each rep / 2 sec recovery)

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