Equipment Needed: Low or High Bench (box jumps), Heavy (Squats), Med (shoulder press, push press, split Squats ), Light or Med Resistance Band (lat raises)
8 min: Goal is 3-4 sets
Suitcase Squats x 8 (Heavy DBS)
Thrusters x 8 (Heavy or Med DBS)
Down Dog Pushup x 8
30 sec each x 3 sets = 7 min
Split Squats right leg (Heavy DBS)
Split Squats left leg (Heavy DBS)
Seated Shoulder Press (Med/Heavy DBS)
Resistance Band Lat Raise (Light/ Med Band)
Rest x 30 sec
7 min Ladder x 2-4-6-8,10 and then back down ladder if you get to 10!
Deadlift High Pull: (Heavy/Med DBS)
Push Press: (Heavy/Med DBS)
Box jumps: (low bench or high for advanced)