Mike Cummings 170730

WARMUP (10)

5 Minutes Bike @57 - 60 RPM

2 Min Couch Stretch

Barbell Landmine Rows
Crossover Symmetry

STRENGTH (25)

3 Sets of Each Superset

A1. 20" Hollow Rock Hold
A2.  12 Banded Pull Through (Red Band)

B1.  Temp Push-up 5131
B2.  Bent-Over Dual Kettlebell Row w/2 sec Pause

C1.  20" Swissball Stir the Pot Each Direction
C2.  40m SA Deadlift and KB Carry

CONDITIONING (25)

4 Rounds
30" Assault Bike Test (Light, Moderate, Heavy, Max)