🎖HOME WORKOUT🎖
💢 WARM UP:
0 Burpees ( thats right, zero! But get ready for Burpees Test on Tuesday )
💥STRENGTH :
A. 21s DB Squats
4 Rounds, Rest 2-Minutes Between Rounds
B. Every 2-Minutes x 4 Rounds
12 Death March
12 lunges
C. Every 3 -Minutes x 4 Rounds
1-Minutes Wall sit
Immediately into
5 Broad jump
D. DB Biceps Curl
50 Reps , with minimum Sets
💢 CORE :
A. EVERY 3:00-Minutes x 4 Rounds
20 Plank with Tap
20 Shoulder Tap
20 plank tuck
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
