WORKOUTS

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Jumping Jacks  (120 Seconds)

High Knees          (90 Seconds)

Arm Circles         (90 Seconds)

 Glute Bridges (2x10) 

 World's Greatest Stretch (2x30 seconds each side) 

Goblet Squat Shoulder Press (3x8)

Incline Barbell Press (3x8)

Bent-Over Rows (3x10)

Romanian Deadlift (3x8)

Pull-Ups (3x8)

Battle Ropes (3x30 sec)

Plank with Shoulder Tap (3x10 each side)

Medicine Ball Slams

       - (overhand shot kneeling) left to right/right to left (3x10 each side) 

       - (side arm rotation against wall) lefty and right (3x10 each side)

Make sure to get a cool down.

Stretch what you need 

Jump Rope         (180 Seconds)

Arm Swings        (120 Seconds)

  Band Pull-Aparts (2x15)  

 World's Greatest Stretch (2x30 seconds each side) 

Trap Bar Deadlift (3x8)

Half Kneeling Shoulder Press (3x8 each side)

Bulgarian Split Squat (3x10 each side)

Pull-Ups (3x8) 

Kettlebell Swings (3x15)

Russian Twists (3x20) 

(use medicine ball and partner back to back if able)

Sledgehammer Swings on Tire (3x10 Lefty and Righty)

 Make sure to get a cool down.

Stretch what you need 

Agility Ladder or Dot Drill (180 Seconds)

Arm Circles                          (120 Seconds)

Single Leg Deadlift (2x10 each side)

Scapular Push-Ups (2x15)

Barbell Back Squat (3x8)

Bench Press (3x8)

Dumbbell Rows (3x10 each side)

Walking Lunges (3x10 each side)

Pull-Ups (3x8)

Tire Flips (3x10)

Medicine Ball Forward Throws (3x100 yards)

(throw, move to medicine ball, throw again until distance reached, if not enough space, do down and backs) 

Side Plank with Leg Lift (3x10 each side)

Make sure to get a cool down.

Stretch what you need