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Assault

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)
15 O/H Squat
10 Ring Row
+
Mobility

Strength:
20 minutes
4 Sets
10 O/H Squat
10 Barbell  Bent over Row
-Be at peak from last week by set 2, then you have to shots to increase.

Conditioning:
6 rds
10 Db Thrusters (50/30)
8 CTB
6 Burpee
30 Sec Air Dyne Sprint
1 min rest

December 4, 2016 | News | 0

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