Tuesday 12/5/17

mike burpee.jpg

Warm-up:

:30 Butt kinks

:30 Knee Highs

20 Penguin jumps

20 WB circles (10 each way)

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

Strength:

A.) 4 x 2-3  Negatives

45 degree Bent Over Row

10-8-6-12

Wide Grip Pull Down

12,10,8, 6

B.)  

3 Rds:

10-14 Russian Dips

https://youtu.be/YJnTF0RjV

2-4 Legless Rope Climbs

12-17 False Grip Row

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

Conditioning:

2 Rounds

20 DB Cleans 50/35#

60 Double Unders

30 DB Snatch 50/35#

Then:

20/15 Cal Bike