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9/13/2017

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Warm Up:

10 min:

  • 8 Split Squat Rock Backs/side
  • 20-30 sec Bottom of Dip Hold
  • 10 Single Leg Box Ham Curls/Leg
  • 10 Powell Raise/arm

Strength:

  • RDL 3×8 @33X1 – Keep bar off floor in bottom hold
  • Dips 3 x Max Reps @31X1
  • Chinese rows w/ pause 3×12

Conditioning:

3RFT:

  • 10 Front Rack Reverse Lunges
  • 15 Lateral Jumps over Bar
  • 200m Run