WAVE B DAY

STRENGTH:

BENCH PRESS: (1 x 15 Warm Up) 3 x 5  (Heavy!)

DB INCLINE BENCH/CURL SS: 15, 10, 5, 15 (WAVE)
SQUAT:  (1 x 15 Warm Up) 3 x 5 (Heavy!)

BARBELL LUNGE / SPLIT JUMP SS: 15, 10, 5, 15 (WAVE)

DOGSLED SS:  20/20, 5/5, 5/5, 20/20  

LANDMINE TRIPLE PRESS CALF MACHINE SS: 1 x 15, 10, 5, 15 

HAMSTRING CURL MACHINE/SL HIP BRIDGE: 1 x 20, 10, 5, 10, 15

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CONDITIONING:

SEAL (BAG) DOUBLE STAIR HOPS - 5 Races (2 Flights, 1 Flight, 1/2 Flight, 1 Flight, 2 Flights)

PARTNER MED BALL SLAM/BICYCLE CRUNCHES 10 x 30 sec. Rounds

ANIMAL WALK SET RACE: DUCK/SPIDER-MAN/Cap-CRAB/KANGAROO/GAZELLE/BEAR/GORILLA (Half Hallway Each) - 20 Dead Bugs in Between Sets 

(SS: Means SUPER SET!)