Wednesday, November 1th 2016

Warm-Up:

Assault Bike – 3 minutes Arms 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

T Push-Up Ladder – 3 x (2-4)

 

Strength:

5 Sets of:

Bench Press – 70% x 8

+ Strict Pull-Ups for Max Reps

Rest 3:00 between sets

 

Conditioning:

5 Rounds For time of:

Jump Rope x 100 Skips

See the Lights x 20

Burpees x 10