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THURSDAY 150409

Warm-up:

Row 500m

15 leg swings

10 push ups

5 burpee pull-ups

15 hollow rocks

Backwards bear crawl down

Lunges back

15 squats


Strength:

Every 2 minutes, for 10 minutes (5 sets)…

20 Walking Lunges (70/53#) KBs in each hand


Every 3 minutes, for 15 minutes (5 sets)…

Bench Press x 4-6 reps


Three sets of…

Single-Arm KB Row x 8 reps each @ 2 sec pull pause 1 sec then descend

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds


Mobility:

Lax to pec/shoulder

Lax to glutes

Roll posterior


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