Tuesday, March 14th 2017

Warm-Up: 

Assault Bike – 5 x (:10/:50) Sprint/Recover 

 

Movement Prep: 

Pass Throughs x 15 

Arm Circles x 20 

Corkscrews x 10 

Mini Band Curl and Press x 10 

Mini Band Overhead Lateral Lean x 3 p/side 

Mini Band Plank Star Touches x 3 cycles 

Iron Cross x 10 

S-Waves x 10 

 

Strength: 

Earthquake Press Ladder – 6 x (1-4) w/ 5 second lockout at the top of each rung.

After each set, complete 60m Farmers Carry with heaviest weight possible 

 

Conditioning: 

Assault Bike to Hell and Back 

30-20-10-20-30  

Complete each rung as fast as possible. 

Rest the same amount of time it took to complete each rung before beginning next rung