Part I: Connectivity
4 x 20" Deep Shoulder Stretch
2 x 30" With PVC/Dip Stand Support
2 x 30" Arch Hold with PVC/ 2 x 10 Good Mornings
Part II: Strength
4 Sets of:
3 Strict Press + 3 PP + 3 Push Jerk
Part III: Conditioning
"Throwdown Thursday"
3 Rounds of:
Min 1: Max Burpees/7 KB AMRAP
Min 2: Max Cals on the Assault Bike
Min 3: Max AB Matt Sit-ups/40" Plank
Min 4: 200m/150m Run
Min 5: Max Step-Ups/Air Squats to Ball
Min 6: Max Cals on Rower
Min 7: Rest
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