Tuesday, August 9th 2016

Warm-Up/Movement Prep:

Neck Rolls x 10

Shoulder Rolls x 10

Arm Corkscrews x 10

Standing Thoracic Extension x 5

Torso Rotations x 15

Glute Bridge x 5 w/:05 Hold

Thoracic Bridge x 3 p/side

Posterior Plank

Wall Press x 10

Standing Lat Stretch on Wall x :30

Wall Press x 10 – Retest

 

Strength:

Press-

Build up to Heavy Single

Then:

6 Sets of 10 @ 60% 1RM

Rest 2:00 between sets

 

Conditioning:

For time:

10 x Supine Ring Rows

15 x Deadlift – 155/105

25 Calories on Air Assault Bike

10 x Supine Ring Rows

15 x Deadlift

20 Calories

10 x Supine Ring Rows

15 x Deadlift

15 Calories

10 x Supine Ring Rows

15 x Deadlift

10 Calories

10 x Supine Ring Rows

15 x Deadlift

5 Calories