Thursday, September 17th 2015

Thursday, September 17th 2015

 

Warm Up:

3x:

10x Pass Throughs

10x Overhead Squats w PVC

5x Inch Worms

5x Push Ups

Then:

2x Dumbbell Push Press Ladder 20s/10s

:05 Lockout at the top in between rungs

1-2-3-4-5

 

Strength:

Strict Press

5 x 5 @ 75-85%

 

Conditioning:

Complete as many rounds as possible in 3 minutes of:

10 Cals on Air Assault Bike

6 Push-Up

9 Air Squats/Ring Dips

 

*Complete 6 rounds.

*Perform Squats on rounds 1,3, and 5. Perform Ring Dips on rounds 2, 4, and 6.

*Rest 1:00 between rounds