300 workout
300 workout
Pre-Workout
Ankle Hip Mobility
band ankle rotation 20 R-L
band hip stretches
fire hydrants
dolphin
sub-scapular push ups
hip flex-or stretch
heel to butt run
deep squat 5 sec holds w/pull apart
band hip stretches
fire hydrants
dolphin
sub-scapular push ups
hip flex-or stretch
heel to butt run
deep squat 5 sec holds w/pull apart
300 workout (Time)
Barbell Pullups – 25 reps (no band)
KB RDL – 50 reps
Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)
Box Jumps – 50 reps
Side Crunches – 50 R 50L
Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L
barbell Chinups – 25 reps
25- Situps Med ball between knees
KB RDL – 50 reps
Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)
Box Jumps – 50 reps
Side Crunches – 50 R 50L
Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L
barbell Chinups – 25 reps
25- Situps Med ball between knees
300 Beast Mode (Time)
Pullups – 25 reps
barbell RDL – 50 reps
115/185
50 push ups w 25/45 pound plate on upperback
Box Jumps – 50 reps 24 inch or higher
Floor Wipers – 25 reps R-L=1
Single-Arm Clean-and-Press red/purple 50 reps 25R-25L
Chinup – 25 reps
25- Situps on decline bench 5/10lb plate behind head
barbell RDL – 50 reps
115/185
50 push ups w 25/45 pound plate on upperback
Box Jumps – 50 reps 24 inch or higher
Floor Wipers – 25 reps R-L=1
Single-Arm Clean-and-Press red/purple 50 reps 25R-25L
Chinup – 25 reps
25- Situps on decline bench 5/10lb plate behind head
Reps
band sprints or Team Sled Run 5x
KB core
20 band side raise R
L
20 renegade row R+L =2 ( no pushup)
L
20 renegade row R+L =2 ( no pushup)
20 bosu med ball crunch 2-2 cadence
3x
MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8
30 external rotation R/L 2-2 cadence