Tuesday, February 7th 2017

Warm-Up/Movement Prep:

MB Lateral Walk x 20m

MB Straight Leg Walk x 20m

Walking Heel to Toes x 10m

Lateral Squats x 5 p/leg

Lunge Initiation w/ Bottoms Up Hold x 5 p/leg w/ 3 second hold

Lat Stretch on Wall x 30 seconds

Swimmers Stretch x 30 seconds

Shoulder Taps x 10 w/ 3 second hold

Plank w/ Hip Rotation x 5 p/side

Plank w/ Arm Rotation x 5 p/side

Elbow Bridge w/ Arm Rotation x 5 p/side

 

Strength:

Circuit – 4 Sets of Each

Single-Arm Bench Press – 8-10 Reps p/arm

Rest 30 Seconds

Single-Arm Dumbbell Row – 8-10 Reps p/arm

Rest 30 Seconds

Bottoms Up Kettlebell Walk – 20m Each Arm

Rest 30 Seconds

 

Conditioning:

“Death By 10m”

1st minute run 10m

2nd minute run 20m

3rd minute run 30m

Etc

Shuttle Style. Ends when you can’t do the required meters in the required minute