Tuesday, September 5th 2017

Warm-Up:

Walking Lunge + Pass Through x 20m

Reverse PVC OH Lunge x 20m

 

Movement Prep:

Wrist Rotation x 10

Elbow Circles x 10

Tricep Stretch + Side Bend x 3 p/side

Crossbody Stretch x 3 p/side

Band Pull Apart x 20

Band Curl x 20

Band Press Down x 20

Lunge Initiation w/Bottoms Up Hold – 2 x 5 p/leg

KB Bottoms Up Press – 2 x 5 p/arm

 

Strength:

Press Cluster Sets

3 Sets @ 85% x 3-2-1

*30 sec rest between clusters

*3-5 min rest between sets

 

Conditioning:

5 Rounds:

30m 1-Arm Overhead Walking Lunge – 12/8kg KB (15m p/arm)

2 x Rope Climbs (sub 10 x Rope Lowers)

20 x V-Sit Kickouts