Posts Tagged ‘plyometric push ups’

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run 5k for time

Warm up 5 rounds:
10 x Burpees
10 x Plyo Push Ups
5 x PVC Shoulder Stretches
5 x PVC Halo

George Washington for time:
Row 500m
50 x Box Jumps
50 x Push Ups
50 x Sit Ups
50 x Burpee Pull Ups
50 x Back Extensions
50 x Dips
20 x TGU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up 5 rounds:
10 x Burpees
10 x Plyo Push Ups
10 x PVC Shoulder Stretches

Power Endurance
5k row in 20 min or less!

Strength
3 x 3 Press
3 x 10 BB Curl

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs