SATURDAY WORKOUT - RED DAY

​RED DAY
ISOLATION INTERVAL CONDITIONING

GW
DYNAMIC STRETCHES
SHUTTLE RUN 30/30 X 3

C1-UPPER BODY
1- SEATED ROPE CLIMBS
2 - MED BALL OH TRICEP TOSSES
3 - NEGATIVE PULL UPS
4 - BANDED WALKING PUSH UPS
5 - DUMBELL SHOULDER PRESS

C2- LOWER BODY
1 - SINGLE LEG BALANCE BOARD SQUATS
2 - BOX STRADDLE JUMPS
3 - LADDER 2 IN 2 OUT
4 - LATERAL LINE TOUCH
5 - MED BALL JUMP SQUATS

C3- CORE
1 - SHOULDER TAPS
2 - WEIGHTED SINGLE ARM FLUTTER KICKS
3 - WEIGHTED SCISSOR KICKS
4 - KNEELING ROTATING WEIGHTED 1/2 TWIST
5 - WEIGHTED UP CHOPS W/ KNEE LIFT

40 SECONDS ON
20 SECOND REST
2 ROUNDS EACH 

1 MIN REST BETWEEN ROUNDS