Man Makers

Tuesday, July 1, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Prehab:

Theraband External Rotations
Bar Taps
PVC Dislocates

Warm Up:

Row 500 m
10 T Push Ups with Side Leg Raise
10 Burpee Broad Jumps
:30 Handstand Hold

Fitness

Strength:

12 minute EMOM:

Minute 1- ME Ring rows in :45
Minute 2- ME Hollow hold in :45
Minute 3- ME Double/Single unders

Partner Conditioning:

Three rounds each for time of:
400 Meter Run
10 Man-Makers

Notes:  Partner may start round when run is completed.

Advanced

Strength:

12 minute EMOM
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
Minute 2 – L-Seated Dead Hang x 30-45 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

Partner Conditioning:

Three rounds each for time of:
Row 1000 Meters
20 Burpees Over the bar (lateral)
20 Push Press (115/75 lbs)

Notes:  Partner may start once row is completed.

Cool Down:

Cat/Cow Stretch
Down Dog Stretch
Stradle with Side Bend Stretch
Cobra Stretch