Tuesday, November 29th 2016

Warm-Up:

Bear Crawl (High Hips) x 20m

Bear Crawl (Low Hips) x 20m

Crab Walks x 20m

Bear-Crab Rolls – 2 x 5 each direction

 

Movement Prep:

Deadbugs – 2 x 10

Hollow Body Hold x 30 seconds

Banana Rolls

 

Strength:

4 Sets of:

Rotational Row on Rings – 8 reps p/arm

Rest 45-60 seconds

Dumbbell Snatch - 10-8-6-4 p/arm - Progressively heavier each set

Rest 45-60 seconds

20m Dumbbell Bear Crawl – Progressively heavier each set

Rest 45-60 seconds

 

Conditioning:

10 Rounds of:

10 Calorie Sprint on Air Assault Bike

Rest 1:00