Tuesday, November 8th 2016

Warm-Up/Movement Prep:

Pass Throughs x 15

Arm Circles x 20

Press Flings x 10

Corkscrews x 10

Tricep Stretch + Side Bend x 3 p/side

Deadbugs x 20

Glute Bridge w/ 2 second hold at the top – 2 x 10

Thread the Needles x 10

Dumbbell Press Ladder – 2 x (1-5) w/ 5 second hold at the top of each rung

 

Strength:

Every 3 minutes for 15 minutes:

5 x Push Press @ 75%

+ 20 second Overhead Hold at the top of 5th Rep

+ 30 second Hollow Body Hold

 

Conditioning:

For Time:

20-15-10

Deadlift – 185/113

Push Press – 95/63