SIZZLE SAMPLE WORKOUT

AT HOME

Emphasis - Upper
Warm-Up

1a. Plyo- Push ups - 3x5

Rest 10
1b. Incline - Triangle Push-Ups - 3xfailure
Rest 20
1c. Push Ups - 3xfailure
Rest 90 Seconds

2a. Supine Pull-Ups - 3xFailure

Rest 10
2b. Bent Over Row (backpack) - 3xFailure
Rest 10
2c. Pull-Over (backpack) - 3x15
Rest 90 Seconds

BW-W6D1
20 Min EMOM:
40 Sec On/20 Sec Off
1. Low Shuffle
2. Plank Walks
3. Drop Squats
4. Sprinter Sit Ups
5. Sprawl to Tuck Jump
 SIZZLE SAMPLE WORKOUT
AT HOME

Emphasis - Lower
Warm-Up 

1a. Broad Jumps - 4x5

Rest 30
1b. Cycle Jumps - 4x5
Rest 1 Minute

2a. DB Front Squat - 10-1 Tempo Squat 3x1 - For this

exercise you will complete 10 reps. The first rep you
will pause at the bottom for 10 seconds, stand up and
get back into the second rep with a 9 second pause
at the bottom. Continue in the fashion all the way to a
1 count pause in the bottom.
2b. Sliding Hamstring Curls - 3x15
Rest 2 Minutes

3a. DB 3 Way Lunge - 3x3 each way

3b. SL Leg Hip extension - 3x10 each - 1 ct pause at
top position
Rest 90 Seconds

BW Conditioning 3
10-1
Squat Jumps
V-ups
Lunge Jumps
Burpees
Pogos