A. Warm-up
3 sets jumping jacks x 10
3 sets agility ladder x length
3 sets of wide outs x 10
2 sets of 20 yard skips
2 sets of 20 yard side shuffle
2 sets of 20 yard carioca
2 sets of 20 yards backward run
1 set of fire hydrants x 8
1 set of forward hip circles x 8
1 set of backward hip circles x 8
1 set of side leg raise x 8
2 sets of band shoulder external rotation x 10
2 sets of band shoulder row x 10
2 sets of band pull-apart x 10
B. Incline Bench
Do 3 warmup sets of 5 reps.
Perform 4 sets of 10 with your 10 RM.
C. One Arm Dumbbell Row
1 x 8 (warm-up)
4 x 8
D. Superset
Cable Tri-cep Push-down (4 x 12)
Dumbbell Hammer Curls (4 x 8)
E. Core Superset
Decline Sit-Up (3 x 15)
Med Ball Slam (3 x 20)