Tuesday, February 14th 2017

Warm-Up:

Assault Bike – 2 minutes Arms Only

 

Movement Prep:

Tricep Stretch + Side Bend x 3 p/side

Shoulder Taps x 10

Thread the Needles x 5 p/side

Band External Rotations – 2 x 10

Lat Band Stretch x 30 sec p/side

 

Strength:

10-9-8-7-6-5-4-3-2-1 reps of Each:

Bench Press @ BW

Pullup

Push-up

Ring Row

 

Conditioning:

4x (20sec Work/10sec Rest) Row @ >100m per interval pace

Two Blocks, Rest 4 minutes between blocks