Monday, October 24th 2016

Warm-Up:

10 minutes of Agility Ladder Drills

 

Movement Prep:

Hip Flexor Stretch on Bench x :45 p/leg

RDL to Squat x 10

1-Arm Dumbbell Front Squat – 2 x 10 p/side

Maxercist Row – 2 x 5 p/leg

Horizontal Shrug x 10

 

Strength:

Five sets of:

Kettlebell Swings x 20 reps

Rest 30 seconds

Dumbbell Front Squats x 8-10 reps @ 20X1

Rest 30 seconds

Ring Rows x 8-10 reps @ 2111

Rest 30 seconds

 

Conditioning:

3 Rounds, each for fastest possible time:

15 Burpees

200m Run

Rest 2:00