Tuesday, February 2th 2017

Warm-Up/Movement Prep: 

Walking Lunge x 10m 

Reverse Walking Lunge x 10m 

Inch Worm x 10m 

Walking T-Hamstring x 10m 

Elbow to Instep w/ Rotation x 3 p/leg 

Fencing Stretch x 3 p/side 

Lunge Initiation w/ KB Bottoms Up Hold 

Maxercist Row – 2 x 5 p/arm 

 

Strength: 

5 Sets of: 

Dips/Ring Dips – 8-10 Reps  

Rest 30-45 sec 

Band Face Pulls – 15 Reps 

Rest 30-45 sec 

Bent Over Rows – 5-8 Reps 

Rest 30-45 sec 

 

Conditioning: 

10-9-8-7-6-5-4-3-2-1 

Dumbbell Step-Ups on 24"/20" Box (p/leg) 

Row 100m in 30 sec or less between rungs