Friday, March 23rd 2017

Warm-Up/Movement Prep: 

PVC Around the Worlds x 10 

Deadbugs x 20 

Banana Rolls x 5 each direction 

 

Strength: 

Circuit: 

4 Rounds: 

20m Overhead Plate/Barbell Carry 

20m Sandbag Shoulder Carry – Left 

20m Sandbag Shoulder Carry – Right  

Then: 

4 Rounds: 

10 x Supine Ring Rows 

10 x Barbell Roll Outs 

10 x GHD Back Extension w/ Twist 

Then: 

4 Rounds: 

30 sec Side Bridge – Left 

30 sec Side Bridge – Right  

5 x Turkish Get-Ups – Left 

5 x Turkish Get-Ups – Right 

Then: 

4 Rounds: 

30 sec FLR on Rings 

20 sec (p/side) Banded Anti Rotation Hold 

Then: 

50 x Toes to Bar