Monday, December 19, 2016
Warmup (10 min): Rounds of
1) Couch Stretch 30-60 sec
2) Jumprope 30-60 sec
3) 5 Tuck Jumps
Speed Strength/Power Development (25 min): 10 rounds of
Squat 2-3 reps @50-65% max–squats should be fast, crisp
5-8 box jumps immediately after squats
Rest 30-75 seconds
Assistance/Superset (15 min): 5 rounds of
DB Split Squat 5-8/side
15 glute bridges
Conditioner/Bodyweight (10 min): “Saint Vitus Dance”
20-16-8-20
Pushups
Single Unders
Box Jumps/Stepups
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