3-7-18

3-7-18

WARM-UP

Partner Assisted Shoulder Stretch-60secs

Partner Assisted Dead Hang Stretch- 2 Sets of 10-15secs

-then-

2 Sets

-60sec Row or Bike

-40 Straight Arm Jumping Jacks


STRENGTH

EMOM-every 2mins for 16mins

1st Set- 100M Farmer Walk

2nd Set- 100M Slam Ball Bear Hug Walk

*Go as heavy as you can but aim to hit all sets unbroken, WALK!!! DO NOT Run…..these should be heavy, going light on this stuff does nothing! Get Strong!


WOD

4 Rounds

-5 L-Seated DB Presses (35/20) (+45/30)

-10 Floor Presses

-20 Alternating Plank DB Rows

-25/20 Cal Row OR 18/13 Cal Bike

*Goal is to use the same weight throughout all exercises, dont get sloppy and lose form….youre working on your conditioning here but also on building the muscle, no short cuts!!!


EXTRA WORK

-Practice your Double Unders 10mins then roll out your Calves!

 

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