Today we are going to do the FIST version of the plate workout. So begin with joint mobility and dynamic movement. Now that the weather is changing, spend a little more time warming up to heat up your engine.
4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)
Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20
presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows
25 yd sprint
Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints. Rest 1-2 minutes in between sets. No longer than 2 minutes.
Cool down, have a nice day.
4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)
Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20
presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows
25 yd sprint
Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints. Rest 1-2 minutes in between sets. No longer than 2 minutes.
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