Wednesday, November 30th 2016

Warm-Up/Movement Prep:

Pass Throughs x 15

Arm Circles x 20

Prone T Raises x 10

Blackburns x 10

Kettlebell Arm Bar Series

-Supine Bottoms Up Hold x :20 p/arm

-Lateral Arm Bar x :20 p/arm

-Lateral Arm Bar Rolls x 5 p/arm

Push-Ups – 3 x 10

 

Strength:

Bench Press – Build to a Heavy Single

Then:

Bench Press - 80% x 4 x 5

Then:

1-Arm Dumbbell Press – 3 x 8-10 p/side

 

Conditioning:

5 Rounds of:

Row 250m

60 second FLR on Rings

 

Supplemental:

DB Front Raise - 3 x 10-15

DB Lateral Raise - 3 x 10-15

Reverse DB Flye - 3 x 10-15