Wednesday, January 27th 2016

Warm-Up:

Squats x 10

Drop Lunge x 10

Hip Rotations x 10 p/leg

Sit-Outs x 10

Back Bend and Reach x 3 p/side

Single-Leg Glute Bridge w/ Hip Flexion x 5 p/leg

Bear Crawl x 20m

 

Movement Prep:

2 sets: Vertical Jump x 3 + Romanian Deadlift  x 10

 

Strength:

Work up to a heavy Deadlift

Then: 2 x 5 @ 75-85%

 

Conditioning:

Every :90 for 15 minutes (10 Rounds)

5 Inverted Rows

5 Barbell Rows

20m Heavy Farmers Carry

 

Supplemental:

100 Band Pull Aparts

25 Supinated Grip –Shoulder Height

25 Pronated Grip – Shoulder Height

25 Overhead

25 Diagonal Raises (each arm)