Tuesday, January 3rd 2017

Warm-Up:

Assault Bike – 5 x (:50 Easy/:10 Sprint)

 

Movement Prep:

Band Pull-Aparts x 20

Overhead Band Pull-Aparts x 10

Iron Cross x 10

Scorpion x 10

Glute Bridge x 10

Lying Hip Circles x 10 each direction p/side

KB RDL to Squat x 10

 

Strength:

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Strict Pull-Ups x 8 reps @ 2111

Station 2 – Reverse Snow Angels x 20-25 reps (slow and controlled)

Station 3 – Russian Kettlebell Swings x 20 reps

Station 4 – Side Plank x 45 seconds each side

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

9/6 Calories of Assault Bike

12 x Deadlifts – 115/83

18 x V-Ups