MONDAY PROGRAM - RED DAY

GW
10 SWING KICKS
10 AIR SQUATS
10 INCH WORMS
DYNAMIC STRETCHES

C1- PLYOMETRICS
SQUAT THRUST TO BROAD JUMP
30/30 X 3

C2 - AGILITY - LADDER DRILLS
REVERSE ICKY
2 FOOT SKIERS
1 IN 1 OUT 
WALKING PLANKS
LATERAL HI KNEES
1 MIN ON - 30 SECONDS OFF

C3 - METCON 1
10 BURPEE BOX STEP OVERS
10 ALTERNATING DUMBELL SNATCHES - CHOOSE HEAVIEST WEIGHT

7 MIN CONTINUOUS ROUNDS FOR WORK

(2 MIN REST) 

C4 - METCON 2
10 HR PUSH UPS
10 DUMBELL WALKING LUNGES - WEIGHT ON CHEST - SAME WEIGHT AS C3 

7 MIN CONTINUOUS ROUNDS FOR WORK​

( 2 MIN REST)

C5 - METCON 3
10 SIT UPS
10 DUMBELL CLEAN AND PRESS ( 5 EA. ARM - DOESN'T HAVE TO BE ALTERNATING)

7 MIN CONTINUOUS ROUNDS FOR WORK