Monday 04.06.15

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HEALTH

A. 4 Sets of:

5 Front Squats 22×1

5 Hard Dips or Push ups

Rest 1 to 2 min

B. 3 sets of:

12 clam shells

6 to 8 Single Leg Glute bridges

(progress to elevated shoulder)

C. 4 to 6 rounds of

3 to 5 strict/heavy pull-ups (unbroken)

10 Leg raises (Hanging or lying)

15 second All-out Airdyne Sprint

Rest 30 sec

 

FITNESS
A. 4 Sets of:

5 Front Squats 22×1

B. 3 Sets of:

15-20 Feet Elevated Hip Raises

15 per side Lateral Band Steps or Clamshells

C. For Time:

1 Round

20 Pull Ups

30 Ab Mat Sit Ups

40 DU’s

2 Rounds

10 Pull Ups

20 Ab Mat Sit Ups

30 DU’s

3 Rounds

5 Pull Ups

10 Ab Mat Sit Ups

20 DU’s

HEALTH & FITNESS

D. On Own: 3 sets of

10 Ring Rows + Retractions

12 Lying Shoulder rotations

Roll Thighs x 5 passes

Foot Elevated Quad stretch x 30 sec each

 

 

 

UA-12574818-1