Tuesday, February 21st 2017

Warm-Up: 

5 x (:50/:10 on Assault Bike) 

 

Movement Prep: 

Foam Roll Thoracic Spine Extensions x 2 passes

Wall Press x 10 

Lat Band Stretch x 30-45 sec p/arm 

DB Standing External Rotation to Press x 10 

Overhead Spread w/ Side Bend x 3 p/side 

Deadbugs x 20

Wall Press Re-Test x 10 Reps

 

Strength: 

Power Clean to Push Press 

Every minute on the minute for 10 minutes: 

1+3 Reps @ 75% 1 RM 

 

Conditioning: 

For Time: 

12 x Dumbbell Manmakers -#2x30/2x15 

20 Calories on AA Bike 

9 x Dumbbell Manmakers 

15 Calories on AA Bike 

6 x Dumbbell Manmakers 

10 Calories on AA Bike 

 

Supplemental: 

Every minute on the minute for 12 minutes: 

7 x Curl to Press - 2x30/2x20 Dumbbells or #75/43 Barbell