Friday 11.20.15

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HEALTH

A. Work up to Heaviest/Hardest:

3 Rep Sumo DL

3 Rep Chin Ups

+

30 Supine Punches each Arm

 

B. 3 Sets of:

12 Pronated DB Rows

12 DB Lateral Raises

30 to 40 Russian Twists (total)

 

C. 8 Min Ladder:
American KB Swing x 3, 6, 9….

Box Jumps x 3, 6, 9…

*3 Strict Burpees or Squat Thrusts @ 2, 4, and 6 Min Marks

 

On own:

45 Shoulder Rotations

Roll/Stretch Hamstrings

FITNESS

A. 5 Sets of:

5-8 Weighted Pull Ups

10-15 DB RDL’s

 

B. 3 Sets of:

15-20 DB Pull Overs

15-20 Reverse Hyper’s

 

C. 8 Minute Ladder: (2-1, 4-2, 6-3, 8-4….)

Wall Balls 20/14

HSPU

*30 DU’s B/W Rounds

UA-12574818-1