Athletic Performance

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5 Rounds 400m Run 10 Push-Ups 15 Squats 25 Crunches

5 Rounds 10 Jump Squats 3ea Side Lunge Matrix 6/S Chair Step-Ups 10 Plank Up/Downs 4ea Quad Hip CARS (Now use DBs, soup cans, milk jug) 20 Overhead Piston Presses 10 Side Raises 10 Front Raises 10 Upright Row

Round 1 30 Jumping Jacks 15 Push-Ups 15 Squats 30 Bicycle Crunches Round 2 15 Burpees 15 Good Mornings 12 Alternate Jump Lunges 30 Mountain Climbers Round 3 30 Hydiens 15 Bicep Curls 15 Sumo Squats 30 Toe Touches DO 3 sets with 2 mins rest

4 Rounds Air Squats (Deep) x10 Reverse Lunges x8/S Wide/Close Jump Squats x10 Single Leg Lying Towel Curls x8/s Lying Leg Circles x3/ea Push-Ups x10 Banded Row x10 Speed Push-Ups x6 Single Arm Towel Slide Outs x5/s Wall Angels x4 3 Rounds 1min Plan

One Mile Run 21-15-9 (A set of 21reps, then 15, then 9) Jumping Jacks Squats Burpees Push-Ups V-Ups One Mile Run

Air Squats 3x10 Reverse Lunges x6/s Tuck Jumps x5 Lying Towel Ham Curls x10 Standing Hip CARS x4/s Push-ups 3x10 Floor Scap Retracts x5 Hand Clap Push-ups x5 Quad Reach Unders x4/s Wall Circles x4/s 4 Rounds 25 Crunches 20 Toe Touches 10 Leg Raises 5 V-UPS

Christmas at the KAC. Santa just delivered 4 New Rogue GHDs. #Griffs

Men’s Basketball Championship Round in the “Man vs. Man” challenge. #Griffs

How do you feel after “The Sled of Justice” workout? #Griffs

Mike’s Quick Hip Fix #Griffs

Volleyball working the CORE! #GoGriffs

Looks like a different product coming this year for men’s basketball. #GoGriffs

Hump days are for deadlifting 500lbs. off the floor. #GoGriffs

What did you do today to be more EXPLOSIVE? #GoGriffs

Did YOU condition today? #GoGriffs

Thursday: Everyone wears a 55lb weighted vest! #GoGriffs

Jaci trying out the AirRunner #GoGriffs

SPRING BREAK Who needs beaches, when you got barbells.#GoGriffs

What are your plans this morning? Well we’re gonna power clean!#GoGriffs