Thursday, December 3rd 2015

Thursday, December 3rd 2015

 

Warm-Up:

Assault Bike, Row, or Run for 8:00

 

Movement Prep:

Shoulder Dislocates x 10

OH Squat x 10

Wall Press Test x 10

Lat Band Stretch x :45 p/arm

Wall Slides x 10-15

Tricep Stretch + Side Bend 3 x :10 p/side

 

KB Arm Bar Series

 

Strength:

3 x 10 – Kettlebell Bottoms Up Press

2 x 10 – Kettlebell Tight Rope Press

2 x 10 – Kettlebell Kneeling Tight Rope Press

 

Conditioning:

3 rounds for time

100m Sandbag Shoulder Carry (50m Left/50m Right)

10 Sandbag Clean and Press

10 Sandbag Reverse Lunges

20 Overhead Plate Sit-Ups

 

Supplemental:

3D Thoracic Spine and Shoulder Stretch