Tuesday, January 19th 2016

Warm-Up:

Row 5:00 @ easy pace

 

Movement Prep:

Kettlebell Arm Bar Series

Hollow Rocks – 2 x 20

 

Strength:

3 Sets of:

Heavy Turkish Get-Ups - 10 Reps (5 each arm, alternating every rep)

Rest:30

Inverted Hang on Rings

Rest :30

Partner Hamstring Curls – 8-10 Reps.

 

Conditioning:

Every minute on the minute for 14 minutes:

Odd Minutes: 5 Burpee Pull-Ups

Even Minutes: 10 Dumbbell Step-Ups on 24’ Box - #40s/20s

 

Supplemental:

Forearm Curls w/ Barbell – 2 x 15-20

Forearm Extensions w/ Barbell – 2 x 15-20