Tuesday, August 30th 2016

Warm-Up/ Movement Prep:

Cat/Cow x 10

Bird Dogs x 10

Quadruped Lifts x 5 Each direction

Quadurped Arm/Leg Lifts x 10

Low Hip Bear Crawl x 20m

Stiff Legged Bear Crawl x 20m

Tight Rope Bear Crawl x 40m

 

Strength:

4 Sets Each, Rest 1:00 between stations

Jefferson Curl x 4 Reps – Start w/ light, empty barbell.  Add light weight if desired

Prone Knee Tuck x 10 Reps

KB Bottoms Up Press in Split Position x 6 Reps p/arm

 

Conditioning:

5 Rounds of:

Row 400m

60 Seconds FLR on Rings