Thursday, April 28th 2016

Warm-Up:

2x:

1:00 AA Bike – Arms Only

1:00 AA Bike – Legs Only

 

Movement Prep:

Lying Glute Stretch x :45 p/leg

Lying T-Spine Rotations x 5 p/arm

Overhead Rotational Squat x 10 p/arm

T-Push-Ups x 10

Alternating Ring Chest Touches – 2 x10

Pillar Bridge to Row – 2 x 5 p/side

 

Strength:

Floor Press – 5, 5, 5, 5, 5

Follow each set immediately with 8-10 RDL’s at the same weight

 

Conditioning:

Complete 5 Rounds for Time:

5 Push-Ups (advanced use rings)

1 Strict Pull-Up

5 Push-Ups

3 Strict Pull-Up

5 Push-Ups

5 Strict Pull-Ups