D Ware Sample Workout #1

CIRCUIT 1

• Isometric ab w/ball on shins 60 sec
• Prone back extension on stability ball 15 reps
• Crunch on BOSU w/30# med ball 20 reps
• Double ball crunch w/20# med ball 20 reps

CIRCUIT 2

• 20 plyo box jumps @ 18”
• Leg Press 3 sets of 20 reps @ 300
• Flat BB press 20 @ 185, 15 @ 225, 15 @ 225
• Rip 60 suspension strap pull ups 3 sets to failure

CIRCUIT 3

• Plyo vertical med ball push/throw 3 sets 15 reps 30 lbs med ball
• Lunges & squats w/40lb slosh ball 3 sets 30 reps (10 lunge, 10 squat, 10 lunge) Seated military front BB press 3 sets of 15 reps @ 105 lbs Shrugs 3 sets 15 reps 315 lbs DB side lateral raise 3 sets of 15 @ 15 lbs

CIRCUIT 4

• Power rotations w/battling ropes
• Power steps on 12” plyo box
• 3 sets of each for 30 sec w/30 sec rest

This workout is for overall conditioning and each circuit is preformed 3 times in order.

All workouts are proceeded by warm up on Freemotion Vertex vibration trainer and functional warm up movements.