Monday, September 28th 2015

Monday, September 28th 2015

 

Warm-Up:

 

T-Spine and Trunk Stability

 

3x:

 

MB=Medicine Ball

 

5 MB Vertical Squat Throws

10 MB Halos

10 MB Overhead Throws

4-Way Plank :10 each position

5 Power Push-Ups

 

 

Strength:

 

1A. Kneeling Med-Ball Chest Pass into Wall 3 x 5

 

2B. Isometric Shoulder Y-T-W 3 x 5 @ :15 each position

 

Then:

 

Bench Press

 

1 x 10

1 x 8

1 x 6

1 x 4

BW x max reps

 

Conditioning:

 

3 rounds:

 

25 Med Ball Vertical Throws

10 Cals on AA/200m on Rower

Rest: 45