Monday April 16th, 2018


Line Drills:

– Horizontal Jumps

– Alt Line Drill

– Lateral Jumps

– Lateral Cross Jumps

X3 Round

15sec work/ 30sec rest

(Complete each movement for the 3 rounds before moving on to the next)


1. KB Bottoms up Press 3sx6r

2. KB SA Plank Row 3sx8r/side

3. BB Front Squat 3sx4r

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


Dumbbell/ KB Blaster

12 min. AMRAP

x5 DB Thrusters

x10 DB Bentover rows

x15 SA DB Swings (similar to KB Swings)


REST – 3 minutes

12 min AMRAP

x5 DB Renegade Rows/side

x10 DB Split Squats/side

x15 DB Bicep Curls

x20 DB Floor Chest Press


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