Monday, March 7th 2016

Warm-Up:

3 Rounds:

Row 250m

10 x Kettlebell Deadlifts – 24kg/16kg

 

Movement Prep:

T-Hamstring Stretch + Knee Hug – 1 x 5 p/leg

1-Leg Balanced Kettlebell Bottoms-Up Press – 2 x 5 p/arm

T-Push-Ups – 2 x 10

Hip Rotations x 10 p/leg

 

Strength:

Deadlift – Build up to 85% 1RM

Then: 6 x 2 @ 85%

 

Conditioning:

Every minute on the minute for 15 minutes:

1st minute: Row 200-250m/ Ride 8-12 Cals on Air Assault Bike

2nd minute: 10 x Shoulder to Overhead @#95/65

3rd minute: 10 x Deadlifts @ #95/65

 

Supplemental:

50 GHD Sit-Ups