Tuesday, December 13th 2016

Warm-Up:

30 Calories on Assault Bike

 

Movement Prep:

Wall Squats – 2 x 10

Goblet Squats – 3 x 5

Underhand Band Pull-Aparts x 20

Bat Wings – 3 x 5 w/ :03 Pause at the top of each rep

 

Strength:

4 Sets of:

Back Squat -  10 Reps @ 70% 1RM

Rest 60-90 Seconds

Strict Chin-Ups (Palms Supinated) – 6-8 Reps @ 30X1

Rest 60-90 Seconds

 

Conditioning:

4 Rounds of:

30 second Assault Bike Sprint for Max Calories (95-100% Effort)

Rest 90 seconds

60 seconds Supine Ring Rows for Max Reps

Rest 60 seconds