Thursday, January 12th 2017

Warm-Up/Movement Prep:

Pass Throughs x 10

Shoulder Rolls x 10

Press Flings x 10

Lat Band Stretch x 30 seconds p/side

Band Pull-Aparts x 20

 

Strength:

3 x (1-5) Hand Release Push-up Ladder

3 x (1-5) Pull-up

Then:

Work up to Heavy Bench Press Single

Then:

Bench Press @ Bodyweight + Burpee Pull-Ups

10-1/1-10

*10 Bench Press/1 Burpee Pull-Up, 9 Bench Press/2 Burpee Pull-Ups…

 

Conditioning:

3 x 30 Seconds All Out Sprint on Assault Bike

*Rest 3 minutes between sprints