Wednesday, March 8th 2017

Warm-Up: 

3 Rounds: 

250m Row 

5 x Hand Walk + Push-Up 

5 x Air Squats 

 

Movement Prep: 

Snow Angels on Foam Roller x 15 

Bat Wing T's x 8 

Hand Release Push-Ups x 8 

Underhand Band Pull-Aparts x 15 

 

Strength: 

5 Sets of: 

Ring Dips/Dips x 5 Reps @ 30X1 *add weight if can complete more than 5 reps + 

30 Sec Active Hang on Rings/Pull-Up Bar  

Rest 1 minute between sets 

 

5 Sets of: 

Supine Ring Rows – 4 x 8 Reps @ 30X0 + 

Barbell Rollouts x 8-12 Reps 

Rest 1 minute between sets

 

Conditioning: 

Row 1000m for fastest possible time.   

2 Blocks, Rest 6 minutes between blocks