Wednesday, August 3rd 2016

Warm-Up:

3 Sets of:

5 Calories on AA Bike

10 x Ring Rows

10 x KB Deadlifts

 

Movement Prep:

Med Ball Halos x 10 each direction

Med Ball Around the Worlds x 5 each direction

Med Ball Squat to Front Raise x 10

Med Ball Finger Roll Outs x 10

 

Strength:

Superset – No rest between exercises. Complete all sets of each pair before progressing to the next pair of exercises.

A1: Narrow Grip Pull-Ups - 4 x 4 @ 30X1

A2: Fat Bar Reverse Curls – 4 x 8 @ 30X1

Rest 2:00 between sets

 

B1: Med Ball V-Ups – 3 x 10

B2:  Barbell Good Mornings – 3 x 8 @ 2011

Rest 1:00 between sets

 

Conditioning:

3 Rounds for Time of:

Row 500m

20 x Box Jumps @ 24”/20”

40m KB Overhead Carry