Chris Ullom, CSCS

Tiki Phase IV

Workout #1 -- Kettlebell Circuit Training = complete 3 sets, finish each set as quickly as possible with good form, 1 minute rest between sets

                Swings x 6, One Arm Snatch x 3 each arm, One Arm Squat Press x 4 each, Single Leg RDL's x 6 each, Single Arm Bent-Over Rows x 6 each, Pull-Over Toe Touches x 12, Russian Twist x 12each

Finisher = Shuttle Runs - 25 yard course, 4 round trips (200 yards total), 3 reps, 1:3 work:rest ratio 

Workout #2 -- Plyo, Med Ball, Tubing Ciruit

1)      Continuous Lateral Hurdle Hops x 20, Lateral Lunge and Sweep x 12 each, JC Fly/Press Combo x 20 each = 3 Sets

2)      Box Jumps x 10, Dynamax Burpee Chest Pass x 10, Over Head Sit-up x 20 = 3 Sets

3)      Med Ball Wall Series -- Side Toss x 6 each,  Forward Down-the-Side x 6 each, Forward Cross-in-Front x 6 each, Chest Pass x 12, Short-Hops x 12

Workout #3 -- Cross-Training

1)      Rower x 1500 Meters for time

2)      Stairmaster x 1 ½ mile for time

3)       Bike x 3 mile Kilimanjaro  (10 minute clock), level 12