Wednesday, March 30th 2016

Warm-Up/Movement Prep:

Pass Throughs x 15

PVC Overhead Squat x 10

Torso Rotations x 20

Med Ball FSPP x 15

Med-Ball Around the Worlds x 10 each direction

Med-Ball Twist and Press x 10 each side

 

Strength:

Push Press – Build to Heavy Single, then 10 x 1 @ HS weight

"Javorek Complex"


10x RDL +

10x Hi-Pull +

10x Curl +

10x Push Press +

10x Upright Row +

10x Bent Over Row +

10x Push-Up & One Arm Row

 

3 Sets w/ 2 x 15/10 Dumbbells – Rest 2:00 Between sets

 

Conditioning:

100m Sprint on Rower/Rest :60

10 Rounds