Friday, December 2nd 2016

Warm-Up:

:20 Work/:10 Rest, 4 Sets of Each

Air Squats

Mountain Climbers

Reverse Lunges

Push-Ups

 

Movement Prep:

Dumbbell Overhead Squat + Sotts Press – 2 x 8

Barbell Front Squat Push Press -  3 x 10

 

Strength/Conditioning:

IWT

3 Rounds of:

10 x Front Squat Push Press @ #95-135/63-93

2:00 Row @ >500/400m Pace

Rest 2:00

Then:

5:00 Intermission (Including last 2 minute rest period)

Then:

3 Rounds of:

5 x Bent Over Row

10 x Deadlift

2:00 Assault Bike @ >30/20 Calorie Pace

Then:

5:00 Intermission (Including last 2 minute rest period)

Then:

4 Rounds of:

10 x Toes to Bar/Knees to Elbows/Hanging Leg Raise

10 x Ring Dips/Dips

10 x Supine Ring Rows

40m Farmers Carry - AHAP