Monday, December 12th 2016

Warm-Up:

5 x (:50/:10) on Rower

 

Movement Prep:

Lunge + Pass Through x 10

Scorpions x 10

Hand Release Push-Ups x 10

Iron Cross x 10

Rollover to V-Sit x 10

KB RDL to Squat x 10

DB Overhead Squat + Sotts Press – 2 x 10

Single Leg Single Arm Deadlift – 2 x 5

 

Strength:

4 Sets of:

Deadlift – 10 Reps @ 70%

Rest 90 seconds

Single-Arm Dumbbell Press – 10-12 Reps AHAP

Rest 90 seconds

 

Conditioning:

Row 1000m

50 x Front Squat Push Press – 45/33

30 x Burpees