8.26.18 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.  Every 3:30 minutes x 6 sets (21 minutes)
500m Row/ 400m Run/ 30/20 Cal AB
10 Dumbbell Burpees 50/35# per hand
**Mono-structural Work 2:00 or Less**

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