Offseason Week 1: Day 1

January 3, 2017


Super Set 1
Squat: 3 sets of 12 (slow down, explode up)
Clap Push Ups: 3 sets of 10
Ab Roller: 3 sets of 10

Super Set 2
Box Jump
Set 1: 5 (Both Legs)
Set 2: 5 (Single Leg)
Set 3: 5 (Opposite)
Single Arm Chest Incline Press: 3 sets of 10
Straight Bar Rotation (Abdominal): 3 sets of 10 (each side)

Super Set 3
DB Lunge: 3 sets of 10
Single Arm DB Flat Bench: 3 sets of 10
15lb sit up: 3 set of 10 | 3 sets of 10 (twist)

Cardo:
5 min run at 6.0 | 5 min walk (3.5 speed / 4.0 incline)
Repeat until 3 miles = 40 min


Foam Roll: Quad & Hamstring

10 min stretch

Total Workout: 1:40 min