Wednesday, December 7th 2016

Warm-Up:

Assault Bike

2x

1:00 Arms Only

1:00 Legs Only

 

Movement Prep:

T-Spine Extension on Foam Roller x 10

Overhead Kneeling Thoracic Stretch x 4

Band Tricep/Lat Stretch x :30 p/arm

KB Bottoms up Press – 2 x 8 p/arm

KB RDL to Squat x 10

 

Strength:

4 Sets of:

Strict Press – 4-6 Reps @ 60-70% of 1RM

Rest 60-90 Seconds

KB Swing – 20 Reps @ 32kg/24kg

Rest 60-90 Seconds

 

Conditioning:

50-40-30-20-10: Sit-Ups

10-8-6-4-2: DB Renegade Row + Push Up – 2  #30/20s