Wednesday, February 22nd 2017

Warm-Up:  

3 Rounds of:  

Row 250m in 1 minute or less

10 x KB RDL to Squat  

10 x V-Ups  

  

Movement Prep:  

Superman Holds – 3 x 10 sec Hold  

Scapular Retractions + T-Extension x 8 

Reverse Snow Angels x 8 

Dumbbell Pushbacks x 8 

1-Arm Dumbbell 45 Degree Raise in Squat x 8 p/side 

 

Strength: 

5 Sets of: 

Isometric Chin over the Bar Hold x 20-30 sec 

Rest 1 minute 

Snatch Grip Deadlift x 8 Reps 

*Increase weight each set 

Rest 1-2 minutes 

 

Conditioning: 

2 Blocks of: 

6 x (30 second Sprint/30 second Rest) on Rower 

Rest 6 minutes between blocks