Thursday, January 14th 2016

Warm-Up/Movement Prep:

Pass Throughs x 10

 

3 sets, to be completed with a 16kg/12kg Kettlebell

5 Air Squats

5 Goblet Squats

5 RDL

5 OHP (each arm)

5 KB Swings

 

Strength:

Back Squat – 5,5,5,5,5

Begin at 70%, add weight every set. Hit a 5-Rep Max for 5th set

 

Conditioning:

Complete each stage as fast as possible:

Row 500m

30 Cals on the AA Bike

400m Run

 

 

Supplemental:

3x:

GHD Sit-Ups x 10

Hip Extensions w/ Barbell x 10