jclmcalpine

Warm-up 2 round 30 second jumping jacks 3 X 5 second/side samson lunge 6 bootstrappers 30 second heel sit 10 push ups 30 second skipping Workout #1: Lower Body Back squats /DB shoulder rack squats 2 sets X 12 reps 2 sets X 8 reps 2 sets X 5 reps 2 sets X 2 reps 3 sets 8/side Bulgarian split squat 8 Broad jumps 3 sets 12 kettle bell RDL 8/side single leg deficit squat Workout #2: Metcon AMRAP (16 minutes) 14 box jumps 28 KB swings 28 alternating med ball v-ups 28 strokes skierg

Warm-up 2 round 30 second jumping jacks 3 X 5 second/side samson lunge 6 bootstrappers 30 second heel sit 10 push ups 30 second skipping Workout #1: Hand pads 90 second rounds-20 second rest Round 1: Jab – Cross – Hook (Pyramid on the hook) Round 2: Jab – Right uppercut – Left hook- Cross Round 3: Jab – Cross – Jab – Left Hook - Cross Round 4: 4x hooks – Left Uppercut – Left Hook -Jab - Cross Round 5: Jab - left hook - cross - left hook Round 6: Boxer’s choice Repeat, but switch pad holders...

Warm-up 5 minute 30 hop Overs 30 Second Goblet Squat Hold 5 goblet good mornings 3 Clockwise / 3 CCW Halos 15 Eye Level Dumbbell Swing Workout #1: Upper Body 3 sets 12 scap pull ups 12 at pull overs 12 supinated barbell bent over row 3 sets 12 skull crusher (curl bar) 12 supported tricep kickback 12 straight arm press back Workout #2: Metcon 40 sec work/20 sec rest (4 rounds) single KB row (right) single KB row (Left) diamond push-up into AMRAP (10 minute) 10 ring rows 12 Double DB cleans 14...