Tyler 161001

WARMUP (15):

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

300m Lunge

2 Sets

12 Lying Side Delts
7 Arrows & 7 T-Presses

UPPERBODY  STRENGTH (30)

3 Super Sets of:

A.

8 Single Leg Squats Per Leg To Bench

10 Plate Raises

 *25 Single Unders Between Sets

B.

10 Landmine Rows Per Arm (Challenging Weight)

10 Glute Marches Per Leg

*50 Single Unders In Between Sets

C.

10 Single Arm/Single Leg Rows

10 Hollow Rocks

*Double Unders In Between Sets

EXPLOSIVE STRENGTH (25)

3 Rounds

Every Minute For 15 Minutes

Minute 1:  10 Heavy Wall Balls

Minute 2:  10 Box Jump Step Downs

Minute 3:  30" Jump Rope

Minute 4: 20" Assault Bike Sprint

Minute 5: Rest

STRETCH 

Couch Stretch