CSM Baseball In-Season Workout 4/18 & 4/20: Back Squats, Bosu, Speed Ladder, Rows, Jump Squat
WOD: Perform the following exercises for 10s each for 6 rounds in circuit (20s Rest):
1. Box Squats: 2 Reps for 3 Sets (Max Effort)-Mon; Box Squats: 2 Reps for 6 Sets (Speed-50% Max)-Wed
2. Alternating Split Squat Jumps *Arms start and end overhead *Try to land in same spot
3. BB Floor Press: 2 Reps for 6 Sets (Speed-50% Max)-Mon; BB Floor Press: 3 Reps for 3 Sets (Max Effort)-Wed
4. Bosu Side Step *Stay Low
5. Plate Alt. Reverse Wood Chops *Alt Sides
6. Pulley One Arm Row on 1 Leg *3 Sets Each Side *Squeeze
7. Speed Ladder Drills of Choice
In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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