Monday, April 11th 2016

Warm-Up:

Pillar Bridge w/ Arm Lift x 10 w/ :02 Hold

Side Plank Left - :30

Side Plank Right - :30

Glute Bridge x 10

 

Movement Prep:

Neck Rolls x 20

Shoulder Rolls x 20

Chest Opener Stretch on Rings - :45

Thoracic Overhead Stretch + Deep Squat - :30

 

Dumbbell Suitcase Deadlift – 2 x 10 p/side

 

Strength:

Complete each pair as a Superset

5 Sets of:

A1: Ring Dips – Max Reps

A2: Snatch Grip Deadlift x 10 – 135/95

Rest 2:00 after each set

Then:

3 Sets of:

B1: KB/DB Shrug w/ :02 Hold at the Top x 15

B2: Band Face Pulls x 10

Rest 1:00 after each set

 

Conditioning:

For Time:

30-20-10 of

Overhead Squats @ 95/65

Ring Push-Ups w/ Feet on 20’ Box