Saturday, July 8, 2017
Aspire Fitness
9:00 AM
5 min Row
WMCF Dynamic Warm Up
Jump Rope - drills, 5x10 doubles
HS Technique
3x kick-up
3x wall walk-up
Box Jumps - 24" - 4x5
Pull-ups - 3-2-2-2-1
Back Squat
8x45#
8x65#
5x95#
3x135#
3x155#
1x185#
50 minutes total workout
Aspire Fitness
9:00 AM
5 min Row
WMCF Dynamic Warm Up
Jump Rope - drills, 5x10 doubles
HS Technique
3x kick-up
3x wall walk-up
Box Jumps - 24" - 4x5
Pull-ups - 3-2-2-2-1
Back Squat
8x45#
8x65#
5x95#
3x135#
3x155#
1x185#
50 minutes total workout
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