THURSDAY WORKOUT

WARM UP
WARM UP
PVC MOBILITY
JUMPING JACKS
AIR SQUATS
SWING KICKS
TOE TOUCHES
PLANK
30 SEC EACH - 1 SET

STRENGTH WORK
SINGLE DUMBELL TWO HAND OVERHEAD TRICEP EXTENSIONS
3 X 12

DUMBELL FRONT RAISE TO LATERAL RAISE
3 X 8

DUMBELL CLEAN AND PRESS
3 X 8 

CONDITIONING
CIRCUIT STATIONS
​ROWING

ROPE CLIMBS OR SEATED ROPE CLIMB

BELLY SPRINTS

NEGATIVE PULL UPS - USE BOX IF NEEDED

HEAVY SLAM BALL OVER THE SHOULDER

PLANK

1 MIN ON - 30 SECOND REST

2 ROUNDS