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Description

A moderate workout focusing on balance and strength for improvement in sport


Exercises

Set 1: 1 round
Warm-Up Elliptical
Resistance: Moderate
Effort: Light
Warm-Up Elliptical
3 minutes

Set 2: 1 round
Weights: Heavy
Barbell Incline Bench Press
5 reps
Weights: Heavy
Barbell Incline Bench Press
5 reps
Weights: Heavy
Barbell Incline Bench Press
5 reps
Weights: Light
Barbell Incline Bench Press
Reps until failure

Set 3: 1 round
Pendlay Row
Weights: Moderate
Pendlay Row
8 reps
Pendlay Row
Weights: Moderate
Pendlay Row
8 reps
Pendlay Row
Weights: Moderate
Pendlay Row
8 reps
Pendlay Row
Weights: Moderate
Pendlay Row
8 reps
Pendlay Row
Pendlay Row
Reps until failure

Set 4: 1 round
Barbell Glute Bridge
Weights: Moderate
Barbell Glute Bridge
8 reps
Barbell Glute Bridge
Weights: Moderate
Barbell Glute Bridge
8 reps
Barbell Glute Bridge
Weights: Moderate
Barbell Glute Bridge
8 reps
Barbell Glute Bridge
Weights: Moderate
Barbell Glute Bridge
8 reps
Barbell Glute Bridge
Barbell Glute Bridge
Reps until failure

Set 5: 1 round
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
5 reps
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
5 reps
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
5 reps
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
5 reps
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
Reps until failure

Set 6: 1 round
Pistols
Pistols
12 reps
Pistols
Pistols
12 reps
Pistols
Pistols
12 reps

Set 7: 1 round
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
8 reps
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
8 reps
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
8 reps
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
8 reps
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
8 reps
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
8 reps

Set 8: 1 round
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
12 reps
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
12 reps
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
12 reps

Set 9: 1 round
Barbell Shrugs
Weights: Moderate
Barbell Shrugs
12 reps
Barbell Shrugs
Weights: Moderate
Barbell Shrugs
12 reps
Barbell Shrugs
Weights: Moderate
Barbell Shrugs
12 reps

Set 10: 1 round
40 Yard Sprint
Effort: Maximum
40 Yard Sprint
5 reps
Rowing
Resistance: Moderate
Effort: Maximum
Rowing
5 minutes
Shadow Boxing
Effort: Maximum
Shadow Boxing
3 minutes


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