Wednesday, September 21st 2016

Warm-Up:

Row 1000m

 

Movement Prep:

Shoulder Rolls x 10

Arm Circles x 20

Corkscrews x 10

Torso Rotations x 10

Hip Circles x 10

Squat to Stands x 10

Cossack Squats x 10

Dumbbell OHS + Sotts Press – 2 x 10

 

Strength:

Overhead Squat-

3 x 5 @ 50% 1RM

Rest 1 min between sets

3 x 4 @ 60% 1RM

Rest 1 min between sets

3 x 3 @ 70% 1RM

Rest 2 min between sets

3 x 2 @ 80% 1RM

Rest 3 min between sets

6 x 1 @ 90% 1RM

Rest 4-5 min between sets

 

Conditioning:

2 Blocks of:

Tabata Air Assault Bike – 8 x :20/10

Rest 4:00 between blocks