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9/8/2017

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Warm Up: 

10 min:

  • 8 Goblet Step Ups/side
  • 10 DB External Roations/side
  • 10 Single Leg Box Ham Curl/side
  • Heavy 1 Arm Farmer Carry

Strength:

  • Front Rack Reverse Lunge 3×6/Leg
  • 3 x (5 x 1 Arm Press + Overhead Carry x 2)
  • Chinese Rows w/ pause 3×12

Conditioning:

Dumbbell Fran

21-15-9

  • Dumbbell Thrusters
  • Pull Ups