Offseason Week 8: Day 1

February 28, 2017

Heavy Legs, chest, light throw
 

Warm Up: 5 min walk


Speed Ladder: 10 movements - Down & Back
 

Super Set #1
Squat: 3 x 6 (heavier)
2 DB Push-Up Sequence: 3 Rounds
Abdominal: Leg Raise & X


Super Set #2
DB Walking Lounge: 3 sets of 7 reps each leg
Single Arm DB Bench: 3 x 10
Abdominal: Hanging Leg Raise & Hold x 3


Super Set #3
DB Side Lunge: 3 x 8 
Single Arm Machine Press: 3 x 10
Run Rocket: 5 Shuffle x Each Way x 3 Sets
Abdominal: 45s holds: Front / Side / Side

Super Set #3
DB Side Lunge: 3 x 8 
Single Arm Machine Press: 3 x 10
 

Intense Throw
QORE Warm Up
Light Throw
 

Workout time: 1hour 30 min