21-15-9
30" Box Jumps
Lunges with 20kg plate overhead
+
1 x 50m Prowler with 100kg each round
Massive posterior chain workout with a strong upper body and midline stabilisation requirement. The 3 set structure demands 21 reps of each exercise in the first round plus a prowler push and then the drop to 15 reps in the second round will inspire you to stay positive and intense as you work through to round 3 - 9 reps of box jumps and lunges + a prowler push to finish. The workout may take 4-10 minutes and if it takes you longer than this I recommend reducing the weight or height on the box jump.
Result:
- increased power
- increased work capacity
- increased strength
- increased stamina
- increased cardio
- increased anaerobic capacity
- better balance
- more speed
- improved co-ordination
- increased metabolism
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