Thursday, September 22nd 2016

Warm-Up:

Assault Bike –

Alternate 1 minute of Legs only with 1 minute of Arms only for 6 minutes

 

Movement Prep:

Snow Angels on Foam Roller x 10

Scapular Push-Ups x 10

Thread the Needles x 10

Band External Rotations – 2 x 10 p/side

Contract Relax Swimmers Stretch on Rings x 1:00

 

Strength:

Ring Dips/Stationary Dips – 7 Sets of 5 Reps @ 20X1.  Add weight if able.

Ring Push-Ups/Push-Ups – 5 Sets of 10 Reps

 

Conditioning:

Complete as many rounds as possible in 10 minutes of:

8 x DB Hang Power Clean to Push Press

8 x DB Step Ups on 20″ box