Tuesday, October 18th 2016

Warm-Up:

On Assault Bike, complete 2 Rounds of:

1:00 Arms Only

1:00 Legs Only

 

Movement Prep:

Pass Throughs x 15

PVC Press x 15

Thread the Needles x 10

Bird Dogs x 10

Bat Wing T’s – 2 x 8

Push-Up Ladder – 2 x (1-5)

 

Strength:

5 Sets of:

Bench Press – 60% x 10 Reps + Max Reps Pull-Ups (sub Ring Rows if unable to complete at least 3 Strict Pull-Ups when fully rested)

Rest 2:00 between sets

Then:

Chin Over the Bar Hold-

5 Sets of 15-30 Seconds

 

Conditioning:

Assault Bike Ladder

10 sec sprint, 50 sec rest

20 sec sprint, 40 sec rest

30 sec sprint, 30 sec rest

40 sec sprint, 20 sec rest

50 sec sprint, 10 sec rest

40 sec sprint, 20 sec rest

30 sec sprint, 30 sec rest

20 sec sprint, 40 sec rest

10 sec sprint, 50 sec rest