Lower Body Dynamic work

30 second work

30 second rest

Overhead press @ light weight (5-10 lbs)

4 Rounds

Rest 1 min

2 sets


25 Pull Up

25 Push Up

25 Toes to bar (knees to elbow)

Rest as needed and break reps up as you see fit


10-1 Ladder

Bench Press @ moderate weight (something you can get 10 reps with)

Bent over Row @ moderate weight (something you can get 10 reps with, with a snatch grip)

Push Up

Plank Pull

-Try to set these up as stations or use dumbbells where you need to.

Do 10 reps of each, then 9, then 8 all the way to 1.

Rest as little as possible, while focusing on form.


100 med ball Ab twists.