Station #1- Upper Body Development
Bench Press- 10, 8, 6, 6 (60%, 70%, 80%, 85%)
Station #2- Lower Body Development
Squats- 10, 8, 6, 6, 15 (60%, 70%, 80%, 85%, 60%)
Station #3- Auxiliary Lifts
3 Way Raises- 8, 8, 8
&
Lat Pull Downs- 10, 10, 10
Station #4- CORE
Front Pillar Brdige- 1 min
Push Ups- 10
Lateral Bridge (right) - 1 min
Push Ups- 10
Lateral Bridge (left) - 1 min
Push Ups- 10
Glute Bridge- 1 min
Push Ups- 10
Station #5- Total Body Power
Front Squat/Power Press- 10, 10, 10, 10
SUPERSET
Lunge Jumps- 10, 10, 10, 10
CONDITIONING:
Plyometrics:
Verticals- 2
Speed Broad Jumps- 2
Ice Skaters- 2
1 Leg Hops- 4
Single Leg Tuck Jumps- 4
Squat Jumps- 2 X 10