Monday, December 7th 2015

Monday, December 7th 2015

 

Warm-Up:

Wall Squat – 3 x 5

PVC Shoulder Dislocates - 1 x 15

Then:

Tabata Intervals (8x :20 Work/:10 Rest)

 

2 Sets, rest 2:00 between sets.

Alternate every 2 rounds between:

 

A: Squat

B: Dumbbell Push Press #20s/10s

 

Movement Prep:

Worlds Greatest Stretch- 3 cycles on each leg

(Elbow-to-Instep, Samson Lunge, Hamstring Stretch Open and Away)

 

Strength:

Build to a heavy Overhead Squat

Then: Overhead Squat - 3 x 5 @ 60%

 

Conditioning:

As many rounds as possible in 10 minutes of:

10 Push-Ups

10 Supine Ring Pull-Ups

10 Toes-to-Bar

 

Supplemental:

50 Reps Chain Curls

100 Banded Tricep Press Downs