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Wednesday

Wednesday
21
Nov

11-22-17

Warm Up:

Run 400 meters, then…
2 Rounds of:
Gym Length Bear Crawl
10 Ring Face Pulls

Training:

A1: Single Arm DB Glute Bridge Floor Press @21X1; 6-8 per arm; rest 30 seconds
A2: DB Dead Lift X 10 reps; rest 30 seconds
A3: 15 Hollow Rock rest 1 minute X 3 sets

+

3 Sets at Increasing Efforts (80-85-90%)
12-9-6
Wall Balls
KBS
Do 30 Double Unders after each round
Rest 2 minutes b/t sets

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