Friday 08.21.15

image

HEALTH
A. 3 or 4 Sets of:
3 Front Squat
3 Negative or Strict/wt’d Pull ups
60 sec Du or Du Practice

B. 5 Intervals at each of:
20 sec Work
10 sec Iso Hold
20 sec Jumping Jacks
10 Sec Rest

B1. Push Ups (or Bar/ring dips)+ Bottom Hold
B2. Rotating Ring Row + Top Row Hold
B3. Jump Squat + Bottom Squat Hold

C. 2 Sets On Own:
10 Palms up Pull Aparts
40 Russian Twists
Roll quad + IT Band + Bench Quad Stretch

FITNESS
A. 15 Minutes of:
1 Power Clean + 1 Front Squat, 2 Power Cleans + 2 Front Squats, 3 PC + 3 FS…

B. B. 5 Intervals at each of:
20 sec Work
10 sec Iso Hold
20 sec Jumping Jacks
10 Sec Rest

B1. Banded Tricep Push Downs + Bottom hold
B2. Banded Rows + Row Hold
B3. Jump Squat + Bottom Squat Hold

C. 2 Sets On Own:
20 Ring Roll Outs
Max Side Plank Holds

UA-12574818-1