Monday, April 18th 2016

Warm-Up:

1000m Row at Easy Pace

 

Movement Prep:

RDL to Squat x 10

Cat/Camel x 10

Shoulder Taps x 20

Hand Walk x 10

Banded Good Mornings x 15

 

Strength:

Every minute on the minute for 20 minutes (5 sets of each)

Minute 1: Barbell Good Mornings – 10 Reps

Minute 2: Tempo Goblet Squats – 6 Reps (3 Second eccentric, 2 second hold at the bottom)

Minute 3: Kettlebell Swings – 12 Reps

Minute 4: FLR – 45 seconds (Advanced athletes use rings)

 

Conditioning:

500m Row for Time

When clock hits 4:00, complete 30 Dumbbell Man-Makers