Friday April 6th, 2018


Ladder Drills


-Slide Step

-Wide Hop


X3 Rounds

(complete all 3rounds before moving on to the next workout)


1. KB Bob & Weave 3sx6r/side

2. BB Straight Leg Deadlift 3sx4r (85% of best weight)

3. KB American Swings 3sx15r

*Superset DL & KB Swings*

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


2 partner teams

25 min AMRAP:

  • 10 box jumps
  • 10 pull-ups
  • 10 double KB push press
  • 10 V-ups
  • 25 yard sprint (straight away of track)

One partner works at a time, alternating exercises for the full 25 minutes. Partner A will complete 10 box jumps and then partner B will follow. Once partner B finishes their box jumps partner A will start their pull-ups and so on until the 25 minutes are up.


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