Tuesday, March 20th 2017

Warm-Up/Movement Prep: 

Band Pass Throughs x 10-15 

Shoulder Rolls x 20 

Ring Lat Stretch x 45 sec 

YTWL – 5 of each 

Shoulder Taps x 10 w/ 2 sec hold 

Side Bridge Rolls x 10 

Reverse Plank w/ Hip Flexion – 2 x 15 sec 

 

Strength: 

5 Sets of: 

DB Press x 8 Reps + 30 Second Ring/Dip Support 

Rest 1-2 minutes between sets 

Then: 

5 Sets of:  

Strict Pull-Ups x 5-8 Reps + 30 Second Reverse Plank on Rings 

Then:  

Bottoms Up Kettlebell Walk  

4 x 20m Each Arm 

Rest 30 sec between walks 

 

Conditioning: 

Complete For Time:  

50/30 Calories on the Assault Bike Arms Only

Every minute, stop and complete 5 push-ups

 

Supplemental: 

Hey Ladies – 3 Sets of 12 

Finger Curls – 2 Strip sets to failure – 95, 75, 45