Thursday, March 10th 2016

Warm-Up:

Jump Rope for 5:00

 

Movement Prep:

Pass Throughs x 10-15

Shoulder Rolls x 20

Squat to Stands x 10

RDL to Squat x 10

Scorpions x 10

Dumbbell Cuban Press – 2 x 10

Banded External Rotations x 10 p/arm

 

Strength:

Perform each pair of exercises as a Super Set back-to-back, resting 2:00 after the last of each exercise.

A1. Seated Behind the Neck Press - 3 x 10-12

A2. Prone Isometric Y-T-W – 15 seconds in each position

Then:

B1. Barbell Good Mornings – 3 x 8-10

B2. Strict Toes to Bar or Leg Raise - 3 x 5-10

 

Conditioning:

60-40-20

30-20-10

Kettlebell Swings – 24kg/16kg

Sit and Reach