Wednesday, September 28th 2016

Warm-Up:

Row 1000m

 

Movement Prep:

Wrist Circles x 10

Elbow Circles x 20

Over and Backs x 10

Corkscrews x 10

Blackburns x 10

A1: Hollow Body Hold – 2 x :30

A2: Superman Hold – 2 x :30

Scapular Pull-Ups – 2 x 5

 

Strength:

Strict Pull-Ups – 50 Reps

For individual reps to count, bar must make contact with upper chest with elbows moving behind the rib cage.

1-Arm Dumbbell Row – 3 x 15

KB Hammer Curls – 3 x 15

 

Conditioning:

2 Blocks of 6 x (30sec Work/30sec Rest) Row.

Rest 4:00 between blocks