Fall Baseball Workout #17
Circuit: Perform 2-3 Rounds for 60s each (7 stations, 5-6 people at each) *Perform as many reps as possible in the 60s sec work period *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed
1. BB Speed Back Box Squats (2) *1st set warm-up with the bar only *Hips Back *Explode Up *Touch Box *Perform 2-3 sets in 60s
2. Kneeling Get-Ups *Explode Up
3. Push-Up Commando (2 push-ups with one knee up & roll) *Lock *Keep Shoulders Back & Down & Elbows In
4. One Leg Burpees (30s each side) *No push-up *Explode Up
5. Low Side Jump Lunge Touch *Explode Up *Speed
6. MB Wall Backwards Rotation (30s each side) *Speed *Lock *Keep Shoulders Back & Down
7. Pulley High Pull & Rotate on 1 Foot (30s each side) *Keep Shoulders Back & Down
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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www.SFBayAreaBootCamp.com
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