Thursday, August 18th 2016

Warm-Up:

Row 1000m @ Easy Pace

 

Movement Prep:

Shoulder Rolls x 20

Lying DB External Rotation – 2 x 10 p/side

Supermans x 10

Squat to Stands x 10

Deep Squat + Reach and Hold x 5 p/side

Dumbbell Overhead Squat Sotts Press Combo – 2 x 10

 

Strength:

Front Squat –

6 Sets of 10 @ 60% 1-Rep Max

Rest 2:00 between sets

 

Conditioning:

5 Rounds For Time of:

15 x Kettlebell Swings – 32kg/24kg

10 x Toes to Bar

100 x Jump Rope Skips