18 May by Zach Birdwell

Static Warm Up
High Knee Jog in place x 30 seconds
Sprint in place x 30 Seconds
Knee Pulls x 10 each leg
Ham Pulls x 10 each leg
Side Lunge x 5 each leg
Front Lunge x 5 each leg
Air Squats x 20
Jumping Jacks x 30 sec

Work Out – Upper Body

Push Up Holds (10×10)
Hold at the bottom of a push for 10 seconds, rest for 10 seconds

Elevated Pike Push Ups: 3×12 & 1xFail

Explosions: 6×6
(You do not have to touch your hips. Hands just need to completely leave ground)

Reverse Burpee: 3×10

Decline Push Up: 5×10

Side to Front Raise 10×10 (Use a full bottle of water for light weight)
Only 10 seconds of rest in between each set
*You should start to really feel it the last 2-3 sets of 10

Pause Push Up: 5×8

Wide Push Up: 3×10

5 Min Tricep Finisher

10 Minute Abs
Follow along right here:

40 Yard Dash x 5 (Walk between reps)

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