Tuesday, September 13th 2016

Warm-Up/ Movement Prep:

Pass Throughs x 15

Front Dumbbell Raise – 3 Sets of 10 @ 2 x 15-25# DB

Lateral Dumbbell Raise – 3 Sets of 10 @ 2 x 15-25# DB

Reverse Fly @ 2 Sets of 10 @ 5-10# DB

 

Strength:

Bench Press – Build up to Heavy Single (Test 1RM if necessary)

Then: 5 sets of 2 @ 80%

 

Conditioning:

8 Rounds For Time of:

12 Calories on Assault Bike

10 x Supine Ring Rows

10 x T Push-Ups