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Induction

IMG_2951
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- 4 Double KB Row
-try to be 5-10 pounds heavier than last week.

Conditioning:
For Time
500 m row
50 KB Swing
50 Flutter Kick(4 count)
50 Double Under
400 m row
40 KB Swing
40 Flutter Kick(4 count)
40 Double Under
300 m row
30 KB Swing
30 Flutter Kick(4 count)
30 Double Under
200 m row
20 KB Swing
20 Flutter Kick(4 count)
20 Double Under
100 m row
10 KB Swing
10 Flutter Kick(4 count)
10 Double Under

November 11, 2015 | News | 0

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