SATURDAY PROGRAM -RED DAY

RED DAY
CONDITIONING PROGRAM

GW
10 SWING KICKS
10 STATIONARY DRAGON WALKS
10 TOE TOUCHES
PLANK 30 SECONDS
DYNAMIC STRETCHES

C1-UPPER BODY
1) RING PUSH UPS W/ 2 SEC PAUSE AT TOP
2) STANDING TRUCK DRIVERS W/ BUMPER
3) SINGLE ARM DUMBELL PRESS
4) BUMPER PLATE ALT. FOREARM CURLS
5) MED BALL SLAMS

C2- LOWER BODY
1) DOUBLE BROAD JUMPS
2) LATERAL HI KNEES W / PAUSE
3) TOUCH N GO BOX STEP UPS
4) AGILITY LADDER DOUBLE JUMP/SQUAT
5) MOVING LATERAL LUNGES

C3 - CORE
1) ALTERNATING PLANK N PULLS W/DB
2) STANDING 360'S W/ DB
3) TEMPO RUSSIAN HALF TWIST W/ DB
4) TEMPO WEIGHTED BICYCLE KICKS W/ DB
5) PARACHUTERS

40 SECONDS ON 
20 SECOND REST X 2
1 MIN REST BETWEEN ROUNDS