1. Heavy Resistance Band Alternating Low Lunge Reaches- 100x
2. M.B. Stair Sprints (hold ball over head/down & up = 1)- 10x
ROUND TWO: THREE SETS
1. Leg Extension with attached Resistance Band (Red)- 25x
**Use Plated Leg Extension Machine/Goal Weight without Resistance Band: M>180#/F>135#
2. One Resistance Band (Black) Squats- 25x
3. M.B. Overhead Slams to the Floor- 25x
**Use a small m.b. (one that doesn't have a big bounce)/take m.b. behind head and slam down to the ground/then follow with a squat in order to catch the ball/allow ball only to bounce once/then quickly take it behind head and repeat the process
ROUND THREE: TWO SETS
*On all tire flips- begin in a low squat position and explode up/push tire down to ground
1. Tire Flips- 10x + On-Tire Jumps- 20x
2. Tire Flips- 10x + In-Middle of Tire to Out of Tire Jumps- 20x
3. Skip Every Other Stair Sprints- 10x
ROUND FOUR: THREE SETS/INCREASE WEIGHT ON SQUATS
1. Smith-Machine Squats with two attached resistance cables-15x/12x/10x
*Use 15" box/tap butt to box/Goal Weight: M>1st-185#, 2nd-225#, 3rd-315#/using blue bands; F> 1st-95#, 2nd-135#, 3rd-165#/using purple or red bands
2. Two Resistance Cable Squats- 25x
*Place bands over shoulders and under feet/Goal Resistance: M>Black/F>Green
3. M.B. Overhead Slams to the Floor in a low squat hold- 25x
*Same as Round Two/Difference-hold in a squat position while doing the exercise
Cool-Down- 5 minutes
GOOD JOB!
THE END!