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

Deadlift/Barbell Row (Complex)

 

3 x 5

Jerk/Overhead Squat (Combo)

 

3 x 5

Bench Press

 

3 x 10 (5 min rest between sets)

DB Row

 

3 x 10 each side

Front Squat/Push Press (Combo)

 

3 x 5

Hypertrophy

Excercise

 

Sets x Reps

Cleans (Light)

 

3 x 5

Squats

 

4 x 12 (5 min rest between sets)

Calf Raises

 

3 x 8

Seated Dumbell Calf Raises

 

3 x 10

Push Press

 

3 x 8