Tuesday, September 20th 2016

Warm-Up:

Waiter Walks – 3 x 20m

Suitcase Walks – 3 x 20m

Heartbeat Walk – 3 x 20m

 

Movement Prep:

Band Pull-Aparts – 2 x 20

Bat Wing T’s – 2 x 8

 

Strength:

Three sets of:

Supine Ring Row x 10-12 reps @ 2111

Rest 45 seconds

Hollow Body Hold x 30 seconds

Rest 45 seconds

Farmer’s Walk x 100 Meters (5 x 10m Forward Walk + 10m Backward Walk)

Rest 45 seconds

FLR on Floor x 45 seconds

Rest 45 seconds

 

Conditioning:

5 x Deadilift @ 50% 1RM

30sec Row (Sprint)

5 x Deadilift @ 50% 1RM

30sec Row (Sprint)

5 x Deadilift @ 50% 1RM

30sec Row (Sprint)

Three Total Sets, Rest 2 minutes between each