November 10th, 2015

November 10th, 2015

 

Warm-Up/Movement Prep:

PVC Pass Throughs x 10

PVC OH Squats x 10

OH Walking Lunges – 2 x 20m

Push-Up Ladder:

(1-6) x 2 – Hold bottom of each push-up for :03

 

Strength:

Bench Press -

Build to Heavy Single, then 6 x 1 @ 90%

 

Conditioning:

3x:

15 Slam Balls

Rower - :30 High intensity/:30 recovery for 3:00

Rest 1:00

 

Rest 3:00 (including last 1:00 rest period)

 

3x:

15 Dumbbell FSPP

Air Assault - :30 High intensity/:30 recovery for 3:00

Rest 1:00

 

Supplemental:

50 Strict Pull-Ups