Warm up

Strength
3 x 3 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina
Find 4RM Front Squat

Conditioning 5 rounds for time:
Suicide Sprint 10m, 20m, 10m
15 x Plyo Push Ups
20 x KB Swings

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

 

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