left

 

 

 

 

huddle

Strength

Excercise

 

Sets x Reps

Swoops

 

3 x 4 each leg

Squat

 

4 x 6 (5 min rest between sets)

Sitting DB Calf Raises

 

3 x 10

Step Ups

 

3 x 8

Power

Excercise

 

Sets x Reps

Push Press/Jerk (Complex)

 

3 x 5

Front Squat/Overhead Press (Combo)

 

3 x 5

Bench Press

 

3 x 10 (5 min rest between sets)

Lat Pulldowns

 

3 x 10

Shrug/Cleans (Combo)

 

3 x 5

Hypertrophy

Excercise

 

Sets x Reps

Box Jumps

 

3 x 5

Deadlift

 

4 x 12 (5 min rest between sets)

Step Up

 

3 x 8

Over Head Lunges

 

3 x 10

Dumbbell Step Ups

 

3 x 10