Wednesday April 4th, 2018


Cone Drills

-U Drill

3 Rounds x 2 reps through

-Lateral Weave

3 Rounds x 20sec work

-Shuttle Run

x 3 Rounds


1. KB Halo 3sx8r/side

2. KB Double Lunge (front lunge to back lunge) 3sx8r/leg

3. KB SA Lying Chest Press 3sx10r/side

Please go to this website to view all the exercises that we will be doing throughout the next month.


The Quad Burner

4min EMOM: 12 Thrusters (DB or KB)

2min REST

4min EMOM: 20 Alternating Lunges (hold 2 Dbs or Kbs or a BB on shoulders)

2min REST

4min EMOM: 15 Jump Squats

Ab Meltdown – 2 Rounds

15 V-ups

60 Bicycle Crunches

15 Wtd. Situps

60 Flutter Kicks

15 Toe Touches

60 Mountain Climbers


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