Tuesday 01.12.16

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HEALTH

A. Work up to HEAVIEST:

Each rep Range (3-5, 8-10 x 2 sets, 15-20)

Bench Press

Supinated Ring Rows

20 second Hollow Hold Work

 

B. 8 Rounds of:

8 DB Shoulder Presses

8 Slam Balls

8 Box Jumps

8 Sit Ups (wt’d)

 

On Own:

Roll/Stretch: Pecs

45 Clamshells

FITNESS

A. 5 Sets of:

10 BW Bench Press

20 KB Swings

*60 Seconds rest B/W Sets

 

B. 3 Sets of:

MAX Dips/Ring Dips

MAX Pull Ups

 

C. 10 Minute AMRAP:

50 DU’s

10 Box Jump Overs 24/20

5 HSPU’s

UA-12574818-1