CJS Core, Strength and Cardio

HIIT
Tri-Set x 3

This block consists of core, jump rope and the sled.

ULT
CJS Jump Rope Basic Jumps
reps 1m
Tempo fast
With feet close together and jump rope in hand, quickly rotate wrists and jump when you see the rope pass your vision.
Set Reps Tempo
1 1m Fast
2 1m Fast
3 1m Fast
LLT
CJS Med Ball Side Slams
reps 12
Tempo explosive
Rest 30s
Starting position on knees with hips forwards raise ball over head and rotate to the side bracing core and crunch down on obliques as you slam to one side and then repeat on the other side. Focus on initiating with the obliques to slam the ball.
Set Reps Tempo Rest
1 12 Explosive 30s (h:m:s)
2 12 Explosive 30s (h:m:s)
3 12 Explosive 30s (h:m:s)
LMT
CJS Sled Push
reps 1
Tempo explosive
Rest 1m
Brace core, drive feet Into ground one after the other. Perform breathing 4 in, 6 out.
Set Reps Tempo Rest
1 1 Explosive 1m (h:m:s)
2 1 Explosive 1m (h:m:s)
3 1 Explosive 1m (h:m:s)

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