Friday 01.08.16

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HEALTH

A. Rep Range Sets: (3-5, 8-10 x 2, 15-20)

Front Squat

Rotating Ring Row

+

Roll/Stretch Pecs

 

B. 3 Sets of:

5 Heavy SLRDL’s (each leg)

12 Face Pulls

 

C. 7 Minute Ladder:

American KB Swing 3, 6, 9…

Burpee Lateral Bar Jumps 1, 2, 3…

+

3 Minute Plank Hold

FITNESS

A. 21-18-15-12-9-6-3

Front Squats (NO Racks)

Pull Ups

 

B. 3-6-9-12-15-18-21

Reverse Lunges per Leg (NO Racks)

Ring Dips or Dips

*Weight options for Part A & B:

Men: 95/135/185

Women: 65/85/125

UA-12574818-1