Here's another one to enjoy. Remember, always use loads, tempos and speeds you can maintain perfect technique with. Poor movement with load = Pain.
Strength and Power
1a. Hang Clean 3x3-6
b. Non Alt Bent Leg Quadruped Opposites w/MiniBand and Band Resistance 3x8 each, 30-60 seconds recovery
2a. BB Dead Lift 3x8
b. Push-ups on (with leg lifted) 3x10-40
c. Rotating Push-ups on Wobble Board Rotating 3x3-8 each
d. Reverse Crunch on Bench with SB 3x 8-12, 30 seconds recovery
3a. Foot Elevated Split Squat SB - Foot Elevated Push Up 3x2/2 8-12 total
2. BB RDL - BB High Row 3x2/2 8-12 total, 30 seconds recovery
Each Station 30 secs
1. Mountain Climbers on slide
3. Cone Clock Drill
4. Box Jumps Up and Down
5. Sled pushes with 50lbs
One min rest. Repeat 2 more times.
Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.