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Motor Boat

IMG_1063

Warm-up:
5 minutes Run, row, or Airdyne
then…
7 minutes
10 Banded Good mornings
10 Banded Scap pulls (hook to rig)
10 Goblet Squat
7 Push-up plus
10 Pass Throughs

Strength:
20 minutes
8×5 Bench Press or Floor Press
8×2 Weighted or Strict Pull up
-3 sets to work to peak from last week, then 5 sets at that weight or better.

Conditioning:
5 rds
45 sec  Max Cal Row
15 sec rest
45 sec Max WallBall Sit up
15 sec rest
45 sec Max Thruster 75/45
1:15 rest

October 8, 2015 | News | 0

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