Wednesday 08.12.15

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HEALTH
A. 4 Sets of:
3 Front Squat
5 Strict/wt’d Pull ups
30 to 60 sec Du or Du Practice

B. 5 Intervals of 20 sec work +15 sec Iso hold
(Rest 30 sec btw intervals and exercises)
B1. Supinated Ring Row + Top Row hold
B2. Push Ups (or dips) + Bottom Push up Hold
B3. Air Squat + Bottom Squat Hold

C. 2 Sets On Own:
15 Shoulder Ext Rotations
Front Plank x Max
Roll quad+IT Band + bench quad stretch
FITNESS
A. 5 Sets of:
8 Front Squats
12 1 Arm DB Rows
15-20 Band Pulls
B. 5 Intervals of 20 sec work +15 sec Iso hold
(Rest 30 sec btw intervals and exercises)
B1. Supinated Ring Row + Top Row hold
B2. Dips + Bottom Push up Hold
B3. OHS Squat + Bottom Squat Hold 45/35

C. 3 Sets of: On Own
20 Banded Good Mornings
20 GHD Sit Ups

UA-12574818-1