Friday, November 20th 2015

Friday, November 20th 2015

 

Warm-Up:

Arm Circles Forward x 10

Arm Circles Reverse x 10

Press Flings x 10

Up and Overs x 10

Arm Corkscrews x 10

PVC Pass Throughs x 10

PVC OH Squats x 10

 

Movement Prep:

Band Pull-Apart Series

 

2 sets of 10 each:

Overhand Band Pull-Apart

Underhand Band Pull-Apart

Diagonal Band Pull-Apart

Overhead Band Pull-Apart

Star Band Pull-Apart

 

Strength:

Weighted Ring Dips

5-4-3-2-1

Hold top position for :05 between each rep. Add weight each set if possible

 

Seated Dumbbell Press

4 sets of 8-10 reps

 

Conditioning:

Rowing Tabata

Rest 2:00

Air Assault Tabata

 

 

Supplemental:

Dumbbell L-Raise w/:02 hold at the top of each rep- 2 sets to failure