Tuesday, January 10th 2017

Warm-Up/ Movement Prep:

Mini Band Lateral Walk x 20m

Mini Band Straight Leg Walk x 20m

Elbow to Instep + Reach x 3 p/leg

Reverse Lunge + Reach x 3 p/leg

Pass Throughs x 10

Arm Circles x 20

Over and Backs x 10

 

Strength:

Every 2 minutes for 24 minutes (3 Rounds)

Station 1: 3-Point Isometric Ring Row – 5 Reps of 5 seconds at each position

Station 2: DB Full Crucifix x 15 + DB Reverse Fly x 15

Station 3: Plate Toe Drag x 10m

Station 4: DB Lateral Step-Ups on 20” Box x 10 p/leg

Then:

Frog Hop

10m-20m-30m-40m-30m-20m-10m

Rest 30 seconds between rungs

 

Conditioning:

Row to Hell and Back

Calories on Rower – 50-40-30-20-10-20-30-40-50

1:1 Work/Rest Ratio – Rest as long as it took to complete each rung of ladder