Thursday, January 5th 2016

Warm-Up:

Row 1000m

 

Movement Prep:

Pass Throughs x 15

Around the Worlds x 10

Arm Circles x 20

Overhead Squat Sotts Press Combo w/ PVC x 10

Tricep Stretch + Side Bend x 3 p/side

Inch Worms x 10m

2 Blocks of: 2 x (:30 Max Reps/:30 “Rest”) – Rest is Overhead Position

Rest 2:00 between blocks

 

Strength:

Superset

A1: Dumbbell Piston Bench Press – 5 x 10 p/side

A2: 1-Arm Dumbbell Rows – 5 x 10 p/side

Rest 2:00 between sets

Then:

5 Sets of:

10 x Strict Press

10 x Upright Row

10 x Bent Over Row

10 x Reverse Curl

10 x Strict Press

 

Conditioning:

For Time:

50 Reps of Mr. Spectacular Complex

(Double Kettlebell Clean and Press + Hand Walk + Push-Up