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Roll Call

Warm-up:
Air Dyne 2 min
2 rds
10 Weighted Pass Throughs
10 Push-up plus
10 Scap Pull-up
10 X band Walks (per side)
+
Mobility

Strength:
16 minutes
5 sets
8 Db Bench Press
1 Heavy Zercher Carry 50ft
2 high box jump

Conditioning:
20 min Amrap
1 Lap O/H Plate Lunge (45/25)
10 Pull-up
30 sec AB Sprint
1 min rest

April 11, 2017 | News | 0

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