Monday 11.30.15

image

HEALTH

A. Work up to Heaviest/Hardest for:

3 Rep Back Squats

4 BIGGER Box Jump Overs or 6 to 8 tuck jumps (btw sets)

+

30 to 45 Total reps of Shoulder Ext Rotations

 

B. 3 Sets of:

15 DB/KB RDL’s

10 Pavlov Presses (each side)

 

C. For time: 21-15-9

American KB Swing

Farmer Carry Lunges (each leg)

Sit Ups

FITNESS

5 Waves of:

3-2-1 Back Squat

 

4 Sets of:

4 DB/KB/BB Bulgarian Split Squats (2 Seconds Hold in Bottom)

8 per Leg Single Leg Glute Bridge

12 BB Good Mornings

 

21-15-9

HPC 95/65

S2OH 95/65

Reverse Burpees

UA-12574818-1