Wednesday, October 12th 2016

Warm-Up:

Medicine Ball Throws for 10 min

 

Movement Prep:

Pass Throughs x 15

Overhead Squats x 15

Snow Angels on Foam Roller x 10

Reverse Snow Angels x 10

Push-Up w/ :02 Pause at Bottom – 3 x 5

Band Rows w/ Fat Grips – 2 x 10

2 x (:30/:30) Dumbbell FSPP – “Rest is Overhead Position”

 

Strength:

Strict Press –

80% x 3 x 6

Then:

Dumbbell Complex

3 Sets, Rest 2:00 between sets

10 x RDL  

10 x Hi-Pull  

10 x Curl  

10 x Push Press  

10 x Upright Row  

10 x Bent Over Row  

10 x Push-Up & One Arm Row

 

Cool Down w/ 10 minutes on Assault Bike