Wed 9/12/18 : AAA : Athletic Power

Equipment Needed: Med DBS (curls, plank kicks backs) Med band (speed curls) Mini band, Single Heavy DB (Goblet squat, overhead ext.)

30 sec on : 5 sec transitions x 2 rounds = 5:35

• Single leg dead lift to curls (rt side MED DBS)
• Sprinter lunge jump (lft side)
• Repeat on left side
• 4:1 Mountain climber tricep pushups

5 Min Ladder: If finished, work way down…

• Tricep plank kick backs x 4,6, 8,10 each arm (MED DBS)
• Mini band plank jacks x 8,12,16,20

7 min round:

• Speed band curls x 20
• Tricep dips x 20
• V- ups x 20

Tabata: 20/10 x 8 = 4 min

• Tricep overhead extension (Heavy DB)
• Goblet squat pulse (Heavy DB)