Thursday, May 26th 2016

Warm-Up:

5 Burpees

20 Mountain Climbers

5 Burpees

20 Bicycle Kicks

5 Burpees

20 Groiners

5 Burpees

10 Supermans + 10 Reverse Snow Angels

 

Movement Prep:

Bat Wings – 3 x 5 w/ :02 hold at the top of each rep

KB Stiff-Legged Deadlift – 2 x 10

DB/KB Shrugs – 2 x 10

 

Strength:

Bent-Over Row – Cluster sets

8 sets of 5/3/2

Complete 5 reps, rest 20 seconds, complete 3 reps, rest 20 seconds, complete 2 reps, rest 20 seconds.  Rest 90 seconds between sets

 

Conditioning:

4 x :30/:30 - DB Renegade Row – Rest is FLR (Top of Push-Up Position)

Rest 2:00

4 x :30/:30 – Sit-Up – Rest is Hollow Body Hold

Rest 2:00

4 x :30/30 – DB Push-Press – Rest is Overhead Position