Friday, February 19th 2016

Warm-Up:

Assault Bike 2:00 – Arms Only

Assault Bike 2:00 – Legs Only

Kettlebell Shuffle Hop – 3 x 20m – Use light weight, keep jumps short

 

Movement Prep:

Elbow to Instep + Reach x 20m

Bat Wings – 2 x 5

Band Pull-Aparts x 20

 

Strength:

Weighted Pull-Ups - 6 x 3

Dumbbell Curl Drop Set x 2 – Pick a starting weight that allows you to get between 5-8 Reps.  Complete reps to failure, then continue reps at a lighter weight until failure is reached again, and continue the process until absolute failure is reached at the lightest weight available

 

Conditioning:

50-40-30-20-10

Kettlebell Swings – 53/32

Sit-Ups

 

Supplemental:

Banded Upright Rows - 3 x 20