Friday, September 2nd 2016

Warm-Up:

Row 1000m

Movement Prep:

Wall Squats – 2 x 10

Pass Throughs x 15

 

Strength/Conditioning:

3 Rounds of:

Dumbbell Complex

6 x Hi-Pull

6 x Bent-over Row

6 x Hang Clean  

6 x Front Squat Push Press

6 x OHS Sotts Press Combo

6 x Push-up One Arm Row

Then:

Rest 5:00

Then:

4 Rounds of:

10 Sledgehammer Tire Strikes – Left

10 Sledgehammer Tire Strikes – Right

5 Sledgehammer Overhead Squats – Left

5 Sledgehammer Overhead Squats – Right

Then:

Rest 5:00

Then:

5:00 Total Time of Ring Support or Dead Hang on Pull-Up Bar.

Player may choose either option.