monday Plat Fit Boyz. w/u
big ciruit warm up: walk outs, valslide spiderman push-ups, reverse crunches, mountain climbers on swiss ball
Three Circuits:
1st:
squat jumps, split jumps, side jumps, 60 rep jump rope
plyometric push ups
Kaiser rip downs
12 rep side wall ball bounces
2nd:
romainian one leg dead lift 44lb KB both hands 8 reps each leg
incline chest dumbbell presses 55lb each x 5-7 reps
cable chest flys with stretch at end of ROM
TRX reverse push ups
side lunges with 35lb plate
3rd:
bulgarian spilt squat with naked barbell and resistance bands x 7 each leg
5 pull ups, 5 negative jumping pull-ups
dumbbell twisting push presses
12 lb med ball hip hinging tosses
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