Timberwolf Fitness Roseville – Low Impact

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Metcon (Weight)

1A) Goblet Squats with 3 sec eccentric and 3 sec pause in bottom 5 x 3 (2 warm up sets, 3 heavy sets)

1B) Various Jumps (Box Jumps, Broad Jumps, Vertical Jumps) 5 x 3

Metcon (Weight)

2A) Seated DB or KB Z Press 4 x8

2B) Strict Pull Ups 4 x 5
If pullups are too easy add weight or add band and work on proper pullup mechanics

Metcon (Weight)

3A) 2 KB Swings 3 x 12

3B) 1 Arm DB Row 3 x 12 each arm