M1W1D3

(1) Warm up -
1. Hip Thrust X 12
2. Scorpions X 10 ea.
3. Supine Scorpions X 10 ea.
4. Rollover/V-sit X 10
5. Air Squat X 10
6. Push ups X 10
7. Forward Lunge X 5 ea.
8. Backward Lunge X 5 ea.
9. Lateral Lunge X 5 ea.
10. Clap push ups X 5

(2) Core Training -
1. Med Ball Sit up toss X 25
2. Med Ball Partner twists X 15 ea. Lock feet
3. J-knife X 25 ea.
4. Alt. Heel touches

3A/B, 4A/B and 5 A/B are super sets.  Alternate exercises between sets.

(3A) Hang Clean & Jerk 5-5-5
(3B) Plyo Box Push Up 5-5-5 (set up 2 boxes outside hands. Dynamic push up, land hands on top of boxes. See how high you can go)

(4A) Incline Bench 8-8-8-8
(4B) Swiss Ball Leg Curl 6-6-6-6 (lay on back, place back of leg on swiss ball, contract hamstring to pull ball toward butt)

(5A) Y.T.W.L X 10 (use 3-8lb dumbbells) X 2
(5B) Bar Curls 12-12

Y.T.W.L. Explained



6 - Endurance workout.  Do 3+ hours before or after main workout

2K time trial (5 laps around track)