Tuesday 11/28/17

Barry clean.jpg

Warm-up:

150 m row

50 JJ

10 PVC Thrusters

10 Sit-ups

150 m Row

10 HS Get Ups

Stretch:  Lizard, Iron Cross, Scorpion, Ankle Roll, neck & shoulder roll

Strength:

A.) 4 x 2-3 Segmented Hold  https://www.youtube.com/watch?v=kncktMqGVH8 or Negatives

45 degree Bent Over Row

4 x 10-8-6-12

Wide Grip Pull Down

3 x 12,10,8

B.)  For those that have Pull-ups

3 Rds:

8-12 Russian Dips

https://youtu.be/YJnTF0RjV

1-3 Legless Rope Climbs

10-15 False Grip Row

https://www.youtube.com/watch?v=s9sH9WGIP

Conditioning:

“Fran’

21-15-9

Thrusters 95/65#

Pull-ups