Friday, November 20th 2015

Friday, November 20th 2015



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



Weighted Ring Dips


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


Seated Dumbbell Press

4 sets of 8-10 reps



Rowing Tabata

Rest 2:00

Air Assault Tabata




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