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Time to Pay the Piper

Warm-up:

500 m row
15 BallSlams
10 Push-up plus
15 Glute Bridges
15 Weighted Pass Throughs (trainer bar or small plate on pvc)
10 O/H Squat
10 Stot’s Press
+
Mobility

Strength:
20 minutes
4 Sets
10 O/H Squat
10 Barbell  Bent over Row
-work to a peak
-Make all 4 ┬ásets challenging (don’t uses the early sets as warm-ups).

Conditioning:
*20 min Cap*

7 Min Amrap
10 STO (115/80)
10 Pull-up
-3 min rest-
50 WallBall
50 Burpee

November 27, 2016 | News | 0

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