Tuesday 12/26/17

Steven hanging.jpg

Warm-up:

200m run

10 pvc OHS

10 Box dips

200 m Run

15 PVC OHS

15 Box Dips

Stretch:  Leg swings, 3 position lunge, shoulder stretch on boxes, scorpion

Strength:

A.) 5x3  Negatives

45 degree Bent Over Row

10-8-6-12

Wide Grip Pull Down

12,10,8, 6

B.)  

3 Rds:

12-16 Russian Dips

https://youtu.be/YJnTF0RjV

3-5 Legless Rope Climbs

15-20 False Grip Row

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

Conditioning:

Partner Up

8 Rounds

5 Front Squat

10 Lunges

5 Back Squat

Then:  1500 M Row