09/23/25

Light Speed

Equipment: Slamball , DBs

Warm Up:

Dynamic Arm Warm Up

40-20 2R

Jog

Lunges

Predator Jacks

Workout:

30 Sec each 2R x 4Big Rounds

Min Rest between big rounds

Burpees

DB Cleans

DB Sumo Deadlift High Pull

DB Hang Power Snatches/ deadlift to upright row

30-30-30-30 x 4R:

1. Slamballs/floor to shoulder - OH high knees - goblet lunges
2. Toe taps - Squat + Halo - in out jump squats 
3. Sit up + heartbeat - Flutter kicks - Russian twists