Chest / Calves / Agility

Warm Up

Bike intervals - 15 minutes

Workout

Standing smith calf raise / Cuban press

3x10-10 (10 toes neutral-10 toes in) / 10 | 1:1:2:0 | No rest

Smith bench press (3 grips) / Lateral line hops

3x10-10-10 / 30 seconds | 1:0:1:0 | 30 seconds rest

* Each set you will shift what grip you start with. Wide, normal, and close are going to be the three grips you use. Each set you will do all three grips at 10 each.

BOSU dumbbell press / Front-back line hops

3x12-15 / 30 seconds | 1:0:2:0 | 30 second rest

Smith incline bench / Plate press / Dips / Single leg lateral line hops

3x10/ 10/ 10/ 20 each leg | 1:1:3:2 / 1:1:2:0

#chest #calves #agility