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Papal Madness

IMG_2716
Warm-up:
3 min of easy paced row
+
3 min of mobility work
ankles/ t spine/ hips/shoulders
+
3-5 minutes of workout prep
single leg DL x 10/side
kb lateral squats x 10/side
bottoms up press x 10/side
seated russian twist x 30

Strength:
20 min Cap
8 Sets
3 Front Squat
4 Tempo Ring Row (4 sec up/4 sec Down)

Conditioning:
5Rds
10 Hang Cleans (135/95)
12 KTE
15 HR Push-up

September 22, 2015 | News | 0

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