Monday, December 5th 2016

Warm-Up:

Walking Lunge w/ Pass Through x 20m

Overhead DB Walking Lunge – 2 x 20m

Inch Worm x 20m

 

Movement Prep:

Pitchers Stretch x :30 p/arm

Lat Stretch on Rings x :45

Lying Crossover Stretch x :30

DB Push Press – 2 x (:30/:30) “Rest” is Overhead Position

2 Blocks, Rest 2:00 between Blocks

 

Strength:

4 Sets of:

Deadlift – 4-6 Reps @ 60-70%

Rest 90 seconds

Dumbbell Press – 6-8 Reps AHAP

Rest 90 seconds

 

Conditioning:

Row 1000m

60 x Dumbbell Split Jumps – 2 x #20/10s

30 x Handstand Push-Ups/L Seated Dumbbell Press