August 26, 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) Strict Chest to Bar Chin Ups 5 x Max Effort

Rest 60 seconds between sets
C) Bench Press 20 rep max
D) 5 rounds for time:

Run 400 m

50 Squats