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10
Oct

10-11-17

Warm Up:

3 sets
6-8 Half Kneeling Bottoms Up KB Press per arm
10 Side Plank Clamshells per side
12 Reverse Lunges in place

 

Training:

A1: Strict Press @30X0; 6-8 reps; rest 45 seconds
A2: Bent Over Row @21X1; 6-8 reps; rest 90 seconds X 3 sets
B1: DB Step Up; 10-12 Alternating; rest 30 seconds
B2: Ring Row @ 2011; 8-10; rest 30 seconds
B3: Wtd. Plank 30-45 seconds; rest 1 minute X 3sets

+

3 sets Not For Time:
45 second Wall Sit
Right Side Plank 30 seconds (Elbow= Basic, Hand=Intermediate, Star=Advanced)
Left Side Plank 30 seconds
10 DB Snatch Alternating
rest 1-2 minutes b/t sets

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