Wednesday, November 2nd 2016

Warm-Up:

Suitcase Carry – 2 x 40m

Goblet Carry – 2 x 40m

Front Rack Carry - 2 x 40m

Overhead Carry - 2 x 40m

 

Movement Prep:

Dead Bugs – 2 x 10

Hollow Body Hold x :30

KB Arm Bar Series

Bottoms up Straight Arm Hold x :20 p/arm

Lateral Arm Bar Hold x :30 p/arm

Lateral Arm Bar Rolls x 5 p/arm

Then:

2 Minute FLR with Push-Up every 10 seconds

 

Strength:

Bottoms-Up KB Press – 3 x 10

Tightrope Press – 2 x 10

Kneeling Tightrope

Press @ 12kg

Ring Row Ladder

2 x (1-5) w/ 5 second Dead Hang at the bottom of each rung

 

Conditioning:

6 Rounds:

Player 1: Sled Drag x 20m

Player 2: Plank from Elbows