July 29, 2015

A) Warm UpRow or Air Dyne for 2 minutes

15 Weighted Glute Bridge

1 length Side Shuffle/side

10 Bird Dogs total

10 Seated Wall Reaches (back of hands and elbows on wall, start in a ‘W’ and reach till hands are overhand maintaining contact on the wall.)

10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)

Scap Activation OR Recovery
B) Every 90 seconds for 15 minutes, alternating:

Set 1: Strict Press x 5 @ 70%

Set 2: Pendlay Row x 5
C) For time:

10 Box Jumps 30″/24″

20 Pistols

30 Push Press at 95-lbs/65-lbs

40 Lunges

50 Toes to Bar

40 Squats

30 Push Press at 95-lbs/65-lbs

20 Pistols

10 Box jumps 30″/24″

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