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
Posted in Conditioning, Group Fittness, Ladders, Lift, Mobility, Post to PR Board, Power & Strength, Strength