SATURDAY PROGRAM - RED DAY

​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