Tuesday

Warm-up

Jump rope drills

3 rounds of each different group of exercises; complete all 3 rounds before moving to next group 1, 2, then 3:

#1 Barbell bench press  10 reps

     Flat bench press        20 reps

#2 Standing barbell curls   12 reps

      Bench Dips   12 reps

#3 Box hops (jump completely over a random set of boxes consecutively: 6'', 12'', 18'', 24''  10 reps

      Single leg Squats (body wt.)  25 reps

Cool-down