Tuesday, April 24th 2017

Warm-Up:

Agility Ladder – 10 minutes

 

Movement Prep:

Lying Crossover Stretch x 30 sec p/side

Glute Bridge x 10

Lying Active Hamstring Stretch x 30 sec p/side

Single Leg Glute Bridge x 5 p/leg

Kneeling Finger Walkouts x 5

Plank w/ Shoulder Flexion x 20 sec p/side

 

Conditioning:

20 minutes of (Grind, not for time):

40m Sandbag Bridal Carry

8 x Kneeling Plate Half Moon – 35/25

6 x 3-Point DB Row (p/arm) *increase load each round

Then:

15 x Pull-Ups/Ring Rows

Run 200m

30 x Push-Ups

Run 200m

30 x Kettlebell Swings – 24kg/16kg

Run 200m

30 x Push-Ups

Run 200m

15 x Pull-Ups/Ring Rows