Thursday, December 17th 2015

Thursday, December 17th 2015

 

Warm-Up:

Windmills x 20

Bear Crawl x 20m

Reverse Bear Crawl x 20m

 

Partner Man-Maker Ladder:

1-4 x 3

One player works while the other rests. Use 20-30# Dumbbells

 

 

Movement Prep:

Thread the Needles – 1 x 10 p/arm

Ring Rows - 3 x 5 w/ :05 Iso hold at top of each rep

 

Strength:

50 Strict Pull-Ups – Break up into as many sets as needed. Use band or partner assistance as needed. Get in the volume.

Dumbbell Press – 4 x 8-10

 

Conditioning:

25-20-15-10-5

 

Overhead Squats -75/45

After each rung, complete 10 Renegade Rows w/ #40/#20 Dumbbells

 

Supplemental:

2k Row @ easy pace