Tuesday, October 13th 2015

Tuesday, October 13th 2015

Warm-Up:

Walking Lunges – 2 x 20m

Squat to Stand x 10

Single leg squat on a box – 2 x 5 each leg

 

3 rounds:

Barbell Chest Stretch :20

Lying Dumbbell External Rotation – 6-8 reps per arm

Scapular Pull-Ups x 5

 

Strength:

Weighted Ring Dips:

6 sets of 5 reps

*add weight each set

*chase each set with 5-7 Explosive Push-Ups

 

Conditioning:

Minute 1: Air Assault Bike – Max Calories

Minute 2: 6 DB Step Ups + 8 Supine Ring Rows

 

*1 minute to build up as many calories as possible on the Air Assault bike and then 1 minute to complete 6 DB Step Ups and 8 Ring Rows. Continue alternating minutes until 100 calories are completed.