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

10/19/15

Fitness

A.

Three sets of:

Strict Dumbbell Press x 8-10 reps

Rest 45 seconds

Supine Ring Rows x 8-10 reps

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x 4-8 reps

(add weight if possible)

Rest 45 seconds

B.

Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Press

10 Box Step-Overs with Dumbbells

Run 100 Meters

Performance

A.

Two sets of:

Jerk Footwork Drills x 10 perfect reps

B.

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Keep all five sets between 70-90%

C.

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

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