Wednesday, November 18th 2015

Wednesday, November 18th 2015

 

Warm-Up:

Sled Drags – Slow, controlled pace. Fully extend hips and knees every step. Use 70-80% bodyweight

 

5 sets of:

Forward Drag w straps on shoulder x 20m

Reverse Drag w arms extended x 20m

 

Movement Prep:

Squat to Stand x 10

Goblet Drop Lunge 2 x 5-7 reps p/leg

Cossack Squats x 10

Straight Leg Lowering x 10

 

Strength:

Four sets of:

Split Squat w/ rear foot elevated x 6-8 reps (p/leg)

Rest :45-:60

FLR on Rings for :60

 

Conditioning:

Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps