Friday, March 10th 2017

Warm-Up/Movement Prep: 

Assault Bike – Arms Only x 2 minutes 

Elbow Circles x 20 

Arm Circles x 20 

Press Flings x 10 

Up and Overs x 10 

  

Strength: 

Rope Climbs x 10 Ascents OR Rope Lower to Floor x 20 Reps 

Then: 

Every minute on the minute for 15 minutes: 

10 x Ring Push-Ups 

10 x Ring Rows 

 Then: 

 Axel Bar Curls – 5 Sets of 5 @ 5121 – As heavy as possible 

 Fat Grip DB Skullcrusher Pullover Combo– 5 Sets of 8