Monday, August 15th 2016

Warm-Up/Movement Prep:

Arm Circles x 20

Corkscrews x 10

Band Pull-Apart Series

Overhand x 10

Underhand x 10

Diagonal Pulls x 10 p/side

Overhead x 10

Face Pulls x 10

 

Strength:

Three sets of:

Bench Press x 8 reps @ 2011

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

 

Conditioning:

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds