# Jib's Functional Cardio

Athletic conditioning and plyometrics are meant to keep the heart rate elevated and to be performed 1-2 times a week.

## Functional Movements

- 3 × 6-10 Box Jumps
- 3 × 12-15 Kettlebell Swings
- 1 × 10-12 Ball Slams
- 1 × 8-10 Twist Slams
- 1 × 10-12 Ball Slams
- 1 × 8-10 Twist Slams
- 1 × 6-8 Shoulder Dislocate - Resistance Band
- 1 × 6-8 Nordic Curl (Negative) - Resistance Band
- 1 × 6-8 Squat (Sky Reach)
- 1 × 6-8 Shoulder Dislocate - Resistance Band
- 1 × 6-8 Nordic Curl (Negative) - Resistance Band
- 1 × 6-8 Squat (Sky Reach)