Tuesday, January 12th 2016

Tuesday, January 12th 2016

 

Warm-Up/Movement Prep:

2:00 Air Assault Bike – Arms Only

 

Dumbbell Push Press

2 x (:30 Work/:30 “Rest”) @ 15/10 lb.

“Rest” is overhead position.

 

Perfect Push-Up Ladder – 2 x (1-5)

Strict Pull-Up Ladder – 2 x (1-3)

 

Strength:

4 Sets of:

Floor Press - 8-10 Reps

Rest :30

Pendlay Row – 6-8 Reps

Rest :30

Kettlebell Shrugs – 10-12 Reps

 

Then:

Dumbbell Complex, 3 sets @ 5-15lb Dumbbells:

5 x Lateral Raise

5 x Front Fraise

5 x Full Crucifix

5 x Cuban Press

5 x Overhead Side Bends

 

Conditioning:

 

Cals on AA Bike – 1:1 Work:Rest Ratio.

30-20-10

Finish with 3:00 FLR on Rings