Summer Workout 2

July 4, 2017

Wednesday July 5

All sets x 3 each movement

Super Set 1

  • Box Jumps: Sets of 6
  • Kettle Ball Swings: 8 each arm
  • Hamstring Stretch | :30 seconds each leg
  • 15 push ups | 10lb weighted

Super Set 2

  • Hang Clean: Sets of 8
  • Machine Seated Single Arm Pull x 10
  • Windshield Abdominal x 10 each side
  • Hip / Ham Stretch x :30 sec / side

Super Set 3

  • Pull Ups x 10
  • 30 second line drill (fast feet) 2 feet, left foot, right foot
  • Front / Side / Side Hold: 45s
  • Quad Stretch x :30s x both legs

Super Set 4

  • DB Back Fly x 10
  • Hand to Foot Abdominal V Ups
  • DB Row x 8

Cardio

  • Captians Run at 7:00 AM - OR
  • 1 mile run under 8:30s