Tuesday, September 27, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

Every 90 seconds for 18 minutes: (4 rounds)
1: Max effort MU with an extra dip after each MU
2: 30 second bottom of the dip hold
3: 35 second L-Sit (accumulate as necessary)

Conditioning

Freestyle Fran
45 reps of each for time:
Thrusters
Pull-ups

Notes: Partition as needed to complete 45 reps of each exercise as quickly as possible.

L1: Ring Rows, 15/10 DB or 45/35
L2: Banded, 75/55
Rx: 95/65

Cool Down