Saturday, October 1, 2016

Prehab

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

Warmup

Conditioning

Complete as many rounds and reps as possible in 9 minutes of:
Row 250 Meters
10 Push Press
Rest 3 minutes
Complete as many rounds and reps as possible in 9 minutes of:
8 Toes to Bar
10/8 Hand-Release Push-Ups
Rest 3 minutes
Complete as many rounds and reps as possible in 9 minutes of:
100 Meter Run
10 Burpees

Notes: Alternate rounds with a partner.
L1: 45/35, or DB 15/10, v-ups, knee pushups
L2:  75/55, knee raises
Rx: 95/65
Rx+: 135/95

Cool Down