Tuesday, March 1st 2016

Warm-Up:

Row, Ride, or Run for 5:00

Kettlebell Mountain – 16kg/12kg

5-10-15-10-5

Kettlebell Swings

Goblet Squats

 

Movement Prep:

Thoracic 90/90 Stretch -  2 x 10

Blackburns x 10

S-Waves x 10

Inch Worms x 10m

 

Strength:

Bench Press – Establish 3-Rep Max

Build up to 85%, then establish 3RM over the course of 5 Sets.

 

Conditioning:

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift – 155/115

Ring Push-Up

Goblet Squat – 70/53

Strict Pull-Up