Friday, January 15th 2016

Warm-Up:

Jump Rope 3:00

 

Movement Prep:

Squat to Stand x 10

T-Hamstring Stretch x 5 p/leg

Side Lunges x 10

Thoracic Spice Rotation – 1 Leg Abduction on Wall x 10

Thoracic Spice Rotation – 1 Leg Extension on Wall x 10

 

Strength:

Three sets of:
Good Mornings x 6-8 reps
Rest :45-60
Renegade Rows x 5 reps (each arm)
Rest :45-60
Half-Turkish Get-Ups x 5-6 reps (each arm)
Rest :45-60
Jump Rope x :60

 

Conditioning:

As Many Rounds as Possible in 12 Minutes:

15 Ball Slams - #20-15

20m Pinch Plate Carry - #45/25

30 Russian Twists w/ Plate - #45/25

 

Supplemental:

30 Fat Grip Strict Pull-Ups