RED DAY
CONDITIONING PROGRAM ISOLATION INTERVAL TRAINING GW 10 INCH WORMS 10 PUSH UPS 10 AIR SQUATS JUMPROPE 1 MIN ON- 30 SECONDS OFF X 2 DYNAMIC STRETCHES C1-UPPER BODY 1) ALTERNATING DIAMOND PUSH UP TO TRICEP PUSH UP 2) DUMBELL HI PULLS - 20 SECONDS EACH ARM 3) BUMPER PLATE GROUND TO OVERHEAD 4) MED BALL SINGLE ARM PUSH TOSS 5) SUPINATED GRIP RING ROWS C2-LOWER BODY 1) WEIGHTED DUCK WALKS 2) LATERAL JUMP KNEE TUCKS 3) BUMPER PLATE OH SQUAT 4) BUMPER PLATE STRADDLE HOPS 5) INCLINE PLYO JUMPS USING RINGS C3-CORE 1) PLANK W/ DUMBELL DRAG 2) WEIGHTED HOLLOW ADDING TWISTS 3) TEMPO SCISSOR KICKS 4) MARCHING PLANKS 5) KNEE TUCKS 40 SECONDS ON - 20 SECOND REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS
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