Tuesday, October 4th 2016

Warm-Up:

5 x Burpees

40 x Bicycle Kicks

5 x Burpees

30 x Swimmer Kicks

5 x Burpees

20 x Mountain Climbers

5 x Burpees

10 x Groiners

5 x Burpees

 

Movement Prep:

Standing Thoracic Extensions x 10

Bat Wings – 3 x 5 w/ :02 hold at the top of each rep

Supine Barbell Rows – 2 x 10

DB/KB Shrugs – 2 x 10 w/ :02 hold at the top of each rep

 

Strength:

Bent-Over Row – Cluster sets

8 sets of 5/3/2

Complete 5 reps, rest 20 seconds, complete 3 reps, rest 20 seconds, complete 2 reps, rest 20 seconds.  Rest 90 seconds between sets

 

Conditioning:

4 x :30/30 – Ball Slams – Rest is Overhead Hold

Rest 1:00

4 x :30/:30 – Sit-Up – Rest is Hollow Body Hold

Rest 1:00

4 x :30/30 – Ring Rows – Rest is FLR on Floor