Tuesday, January 17th 2017

Warm-Up:

5 x :50/:10 Row

 

Movement Prep:

Pass Throughs x 15

Wrist, Elbow, Arm Circles x 20 each

Swimmers Stretch x 45 seconds

Thoracic Stretch + Deep Squat x 5 @ 5251

Hollow Body Hold x 30 seconds

Bat Wings x 10 w/ 1 sec hold at the top of each rep

2 x (:30/:30) DB Push Press.  Rest is OH position

Strength:

3 x (1-5) – Dips

3 x (1-5) – Supine Barbell Rows

 

Conditioning:

10-1/1-10

Strict Press @ 50% Bodyweight + 100m Row

Looks like: 10 x Press, 100m Row, 9 x Press, 200m Row, 8 x Press, 300m Row

Then:

3 Sets of 10-15 Reps:

“Hey Ladies”

Alternating arms every rep:

DB Curl

DB Arnold Press

DB Tricep Extension