Tuesday 10/18/16

 

WARM-UP:

2 rounds

10 Cal Bike

10 Y, 10 T lifts with 2 ½ # and or 5# weight

10Beat Swings

10 Squat Therapy

 3 Position Lunge, T-Spine stretch with Foam roller and barbell, PVC’s

STRENGTH:  20 MINUTES

3 x 12 Strict Pull-ups

3 x 12 Upright Rows (Can increase weight)

3 x 12 Weighted Hip Extensions

3 x 4 Handstand Holds :10 sec each

MET-CON:

4 RFT

12 Deadlifts 225/ 155#

12 Burpee Bar Overs

12 Cal Bike