FEBRUARY 10, 2015

TUESDAY 5:30PM

WARMUP: Jump Rope, Squat – 135 x 10

CIRCUIT – Repeat for 4 sets (4 minute recovery)
Hip Thrust 320lbs x 5 reps
Deadlift 320lbs x 3 reps (1 pronated grip, 2 hook grip)
Box Jump – 18″ (drop & jump x 4 directions)
Depth Jump – 24″ x 4 reps
Single Leg Pushups 20 reps

ALFREDSON HEEL DROP (10 sec each rep)
15 reps x 2 sets each leg with 60lbs

PULLUPS
+ 60 LBS x 2

HANGING LEG RAISE
3 sets of 4 reps
(7 second hold each rep / 2 sec recovery)

Advertisements