Friday 10.16.15

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HEALTH
A. 4 Sets of:

3 Front Squat @ 4201 (80 to 90% of test)

5 Bent-Over DB Rows @ 3101

Roll T-spine/Mobilize Pecs

 

B. 3 Sets of:

12 Banded Face Pulls

12 Feet or Shoulder Elevated Glute Bridges

12 Clamshells each Leg

 

C. 10 Minute AMRAP:

5 Pull Ups

10 Russian KB Swing (heavier, unbroken)

15 Air Squats

FITNESS

A. 5 Set of:

Barbell Row Complex (5 reps per position)

5-8 Front Rack Forward Lunges per Leg

 

B. 3 Sets of:

10-15 DB Bulgarian Split Squats

15-20 Supinated Ring Rows

 

C. 10 Minutes or 10 Rounds of: “Mary”

5 HSPU’s

10 Pistols

15 Pull Ups

UA-12574818-1