102915

Thursday, 29Oct15

Warm-up – 2rds

• 20 Shoulder taps
• 30 sec- Side plank each side
• 20 Alternating step back lunges
• 10 Push-ups
•  30 sec-  Flutter kicks
• 30 sec- High Knees
• 20 Lateral hops

LIFT

10-8-6-4-6-8-10 reps

• Dbl KB – Power Clean
• BB Military Press (strict not push-press)
• BB Off the rack Back Squats
• KB Swings
• Pull-ups (w/body-weight assisted, m/weighted unassisted)

*Select a load that puts your load at the prescribed reps listed above in the ladder.

**Four of the above lifts can be found on the PR Board….Post your heaviest load.

finish with…..

• 3 minutes of DB get-up – right side
• 3 minutes of DB get-up – left side