Monday, March 28th 2016

Warm-Up:

2 Sets of:

2 minutes on Rower

2 minutes on Bike

 

Movement Prep:

2 Minutes: Thoracic Spine mobility on foam roller

Standing Quad Stretch – 1:00 p/leg

Deep Squat Stretch w/ Rings – 1:00

Inch Worms + Push-Up x 20m

3 Sets of:

10 Goblet Squats + 10 Kettlebell Swings + 5 Ring Rows – Use a light weight kettlebell, focus on squeezing shoulder blades together on rows

 

Strength/Conditioning:

For Time:

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

Back Squat

Deadlift

Push-Up

Pull-Up

 

Advanced: 225/155

Intermediate: 185/115

Beginner: 135/85

 

Supplemental:

3 Sets of:

20 Death Twists on GHD

15 GHD Sit-Ups