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Hot Route


Warm-up:
3 minutes Run, row, or Airdyne at easy pace
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:
20 min Cap
4 rds
15 Ring Dips
20 WallBall Situps
30 Russian Twist (per side)
400 M Run

October 15, 2015 | News | 0

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