Friday, March 25th 2016

Warm-Up:

4 Rounds of:

Run 100m

5 Wall Squats

5 Push-Ups

5 Ring Rows

 

Movement Prep:

Banded Hip Flexor Stretch x :45 p/leg

Banded Ankle Distraction x :45 p/leg

Pitchers Stretch x :30 p/arm

Deep Squat Overhead Mobility Stretch x :30

Arm Circles x 20

 

2 x (:30/:30) Dumbbell Push Press – “Rest” is arms locked out overhead

 

Strength:

Superset

5 Sets of:

A1: Press @ 80% x 3

A2: Strict Pull-Up x 5

Rest :90 Between Sets

 

Conditioning:

10 Rounds

5 x DB Hang Power Clean – 55s/30s

5 x DB Front Squat

5 x DB Push Press

100 x High Knee Jump Rope Skips