SATURDAY WORKOUT

GW
STRETCH
WARM UP
SHUTTLE RUN- 20 SEC
BROAD JUMPS - 20 SEC
PLANK - 20 SEC
3 SETS

UPPERBODY
WALKING PUSH UPS
NEG. RING ROWS
BUMPER PLATE OH CARRY
BUMPER PLATE BENT ROWS
DUMBELL CLEANS

LOWERBODY
SINGLE LEG LATERAL CONE JUMPS
LATERAL LINE SQUATS
AGILITY LADDER- SPRINT TO ICKY
WEIGHTED BROAD JUMPS
BANDED AIR SQUATS

CORE
SINGLE ARM WEIGHTED HOLLOW HOLDS
PLANK W/ DUMBELL SLIDE
NEG. WEIGHTED SIT UPS
WEIGHTED RUSSIAN TWIST
WEIGHTED HINGE LIFTS

40 SECONDS ON- 20 SEC REST
2 ROUNDS EACH
​1 MIN REST BETWEEN ROUNDS