Wednesday, December 9th 2015

Wednesday, December 9th 2015

 

Warm-Up:

Assault Bike 5:00

Leg Swings x 40

Pretzel Stretch x :45 each side

 

Movement Prep:

KB Push Press – 2 x 10

KB Split Squat – 2 x 5 p/leg

KB Walking Overhead Lunge 1 x 20m (10m each arm)

 

Strength:

 

Complete 4 sets of:

Press in Split - 8-10 Reps

Rest :45

Strict Pull-Up w/ mixed grip – 5-8 reps

Rest :45

Overhead Walking Lunge w/ Plate – 20m

Rest :45

Leg Levers - 15 reps

Rest :45

 

 

Conditioning:

3 rounds:

Explosive Step-Ups – Max Reps in :60 seconds

Rest :30

Dumbbell Snatch – Max Reps in :60

Rest :30

Burpees – Max Reps in :60