Warm Up
Row 2k in 8 min

Job Specific
1) 4 rounds:
8 x Front Squats
15 x GHD Sit Ups

2) 1 mile run with weighted vest
120 x Squats with vest
60 x Push Ups with vest
30 x Pull Ups with vest
1 mile run with vest

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s