8.19.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
Single Arm RDL x 8/arm
Half Kneeling Bottoms up Press x 8-10/arm
Arch Up Hold w/ PVC x 20-30s
B. Every 3 minutes x 3 sets
Front Squat x 6 reps
Strict Press x 6 reps
Front Rack Lunge x 6/leg
Push Press x 6 reps
Thruster x 6 reps
C.  Five Sets:
10s Max Pushups
10s Max Ring Rows
10s Max Air Squat
Rest 30 seconds
250m Row @ Sprint Pace
Rest 3 minutes btw sets

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