(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

10/09/15

Fitness

A.

Four sets of:

Front Squat x 6 reps
Rest 30 seconds

Goblet or Double Goblet Walking Lunges x 16 reps

Rest 30 seconds

Push-Ups x 20 reps

Rest 30 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60-90 seconds

B.

Five sets for max reps of:

30 seconds of Ring Dips

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Russian Kettlebell Swings

Rest 90 seconds

Performance

A.

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

B.

Five sets for max reps of:

30 seconds of Ring Dips

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Alternating Dumbbell Snatch

Rest 90 seconds

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