Wednesday, December 28th 2016

Warm-Up:

3x

Assault Bike - 1:00 Arms Only

Assault Bike - 1:00 Legs Only

5 x Push-Ups

5 x Wall Squats

 

Movement Prep:

Pass Throughs x 15

Shoulder Rolls x 20

Scapular Push-Ups – 2 x 10

Horizontal Shrugs – 2 x 10

Bat Wing T’s – 3 x 5

 

Strength:

3 Sets of:

:30 Ring Support – Top

Rest 1 minute

:30 Dead Hang on Pull-Up Bar

Rest 1 minute

:30 Ring Support – Bottom

Rest 1 minute

:30 Chin Over the Bar Iso Hold

 

Conditioning:

10 Rounds For Time:

5 x Burpee Pull-Ups

10 x Ball Slams