Thursday, July 27th 2017

Warm-Up:

Walking Lunge and Pass Through x 20m

OH DB Walking Lunge x 20m

T-Hamstring Stretch x 10m

 

Movement Prep:

Lat Band Stretch x 30 sec p/side

Banded Swimmers Stretch x 30 sec

Scapular Push-Ups x 8

Down Dog x 45 sec

Divebomber Push-Ups – 2 x 5

 

Strength:

12-1/1-12

Strict Pull-Ups +

Dips

*Add weight if appropriate

 

Conditioning:

Kettlebell Complex. 

1 minute at of each exercise for max reps. Do not put kettlebell down the entire time

1-Arm Swing left hand

Figure 8

1-Arm Swing right hand

Figure 8

1-Arm clean and press left hand

Slasher-to-Halo

Reverse Lunge (hold KB in left hand. Step back with right leg)

1-Arm clean and press right hand

Slasher-to-Halo

Lunge (hold KB in right hand. Step back with left leg)