Ben Dickerson

On the Floor: 30-20-10 reps of the following circuit:

KB Sumo Hi-pull

Med Ball OH Sit up

Alt. Overhead Shoulder Press

TRX Rows

Dynamax Walking Lunge

Bosu Knee to Elbow

Glide Mountain Climbers

In the Room: 1 minute of work: 3 Stations

(Round 1)

Shuffle 10 yards, Sprint 20 yards: 1 min

JC Band: Alt. Sweep/ Alt. Bent over Row

Dynamax: Squat Press/ Burpee

(Round 2)

Lateral Box plyometric/ Sprint

JC Rotation L/R

Dynamax: Hip Bridge/ Rockbacks