Wednesday, March 1st 2017

Warm-Up: 

Wall Squats – 2 x 10 

Run 800m 

 

Movement Prep: 

Thoracic 90/90 Stretch x 5 p/side 

Straight Leg Lifts x 10 

Bent Leg Windshield Wipers x 10 

Shoulder Taps x 10 w/ 2 sec hold 

Plank Band Row x 6 p/side 

Side Bridge Band Row x 6 p/side 

 

Strength: 

4 Sets of: 

A1: 3-Position Pull-Up x 4 Reps w/ 5 seconds at each position (¼, ½, ¾ 

A2: 3-Position Push-Up x 5 Reps w/ 5 seconds at each position (¼, ½, ¾) 

 

Conditioning: 

For Time: 

4 Rounds of: 

15 x Dumbbell Snatches - 55/30 (Alternate hands every rep, must touch floor between reps) 

15 x Burpee Box Jump Overs – 24"/20" Box 

15 x Toes to Bar 

*20 minute Cap