Core Circuit: Perform 2 sets for 1 minute each (6 stations, groups of 3-4 people at each)
- Wood Chops w/Pulley (High to Low)
- Plate Reverse Chops (Low to High)
- Side Lying External Rotation with Plate
- Quadruped-Knee to Elbow
- Lower Ab Pull-Up Hang
- Cobra with Hold
Main Strength Workout: 1 Min Stations (6 stations, groups of 3 people at each)
- Box Squat: 3 reps for Speed
- Rack Pulls Above the Knee: 3-5 reps
- 45 Degree Back Raises: 8 reps
- DB Support Rows on Bench: 8 reps
- Db Tricpes: 5-8 reps
- DB Rear Delt Raises: 8 reps
Please add your comments below on the workout.
In Fitness & Health,
Brien Shamp & Mike Salemi
www.BaseballPerformanceEdge.com
650-654-4604