Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Core (10 mins)

Upper Body Prep:

• 5 Explosive Wall Balls
• 5e Hip Throws
• 5e Lateral Throws
• 5 Explosive Chest Throws
• 5 Underhand Throws

Part 3 – It Never Ends!!

3 – 12min Circuits.

1. “Bruce” – LEAPFROG

• 60 Air Squats
• 21 Burpees
• 10 DB HPC
  • (70/50 or 50/35 or 35/20)

2. “E-Brake” – LEAPFROG – Turf

• 40 Wall Balls
• 20 KB Swings
• 10e MB Lunge Jumps

3. Conditioning – LEAPFROG – Rack

• 30 Calorie Bike/Row
• 30 OH Squats
  • 115/80 or 95/65 or 65/35
• 30 Thrusters

BONUS – Gymnastics

Body Armour

• 3 x Max Vest Strict HSPU (20/14)
• 3 x Max Vest Strict Ring Dips (20/14)
• 1 x Max Strict HSPU (No Weight Vest)
• 1 x Max Strict Ring Dips (No Weight Vest)

*Alternate Back & Forth with Partner