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Rules of Engagement


Warm-up:
3 minutes
Row/Run or AD
+
3 minutes of mobility work
ankles, hips, t-spine, shoulders, lats
+
3 minutes Movement  prep
10 Banded Good Mornings
10 single leg RDL per side
10 skater squats per side
10 glute bridge
5/3 Chin-ups

Strength:
14 minutes
Even- 5 Sumo DeadLift
Odd- 5 Tempo Ring Push-ups (4 seconds down/ explode up)

Conditioning:
24 min
1st min- 20 WallBall
2nd min- 15 Snatch (75/45)
3rd min- 50 Double Under
4th min- rest

 

October 28, 2015 | News | 0

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