Upper/lower Dynamics

Great to do after a cardio warm up ex sprints / biking Load up the weight . Equipment: box/ step dumbells/ barbells Change pushup grip .

Exercises

Set 1: 1 round

Dumbbell Chest Press

12 reps

Diamond Push-Ups

10 reps

Rest

20 seconds

Set 2: 1 round

Dumbbell Chest Press

12 reps

Push-Ups

10 reps

Rest

20 seconds

Set 3: 1 round

Dumbbell Chest Press

12 reps

Push-Ups

10 reps

Rest

20 seconds

Set 4: 1 round

Barbell Back Loaded Squats

12 reps

❤️ Maximum (Zone 5)

Box Jumps

10 reps

Rest

30 seconds

Set 5: 1 round

Barbell Back Loaded Squats

12 reps

❤️ Maximum (Zone 5)

Box Jumps

10 reps

Rest

30 seconds

Set 6: 1 round

Barbell Back Loaded Squats

12 reps

❤️ Maximum (Zone 5)

Box Jumps

10 reps

Rest

30 seconds

Set 7: 1 round

Barbell Back Loaded Squats

12 reps

❤️ Maximum (Zone 5)

Box Jumps

10 reps

Rest

30 seconds

Set 8: 1 round

Dynamic Lunges

15 reps

Jumping Lunges

5 reps

Rest

45 seconds

Set 9: 1 round

Dynamic Lunges

15 reps

Jumping Lunges

5 reps

Rest

45 seconds

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