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

Strength:
16 minutes
Even- 3 Bench Press
Odd- 6 Double KB Row

Conditioning:
For Time
100 WallBall situp
100 Russian Twist
100 Ring Dip
100 Jumping Lunges
*every 3 min 200 m run
-partition the work anyway you want

November 4, 2015 | News | 0

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