Wednesday, December 14th 2016

Warm-Up:

Row + KB Swing Ladder

250m + 10 Reps @ each weight – 4kg, 8kg, 12kg, 16kg, 20kg, 24kg, 32kg

 

Movement Prep:

Foam Roll-

Thoracic Spine – 1:00

Lats – 1:00

Arm Circles x 20

Over and Backs x 10

Corkscrews x 10

Lat Band Stretch x :30 p/arm

Dumbbell Press – 2 x 10 w/ :05 Lock out at the top of each rep @ light weight

 

Strength:

4 Sets of:

Strict Press – 10 Reps @ 70%

Rest :60-:90

1-Arm KB Swing – 20 Reps p/arm @ 24kg/12kg

 

Conditioning:

For Time:

20-10-5 of each:

Deadlift – 95-115/63-83

Barbell Push-Up

Push Press