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THURSDAY 160714

Warm-up:

Run or Row or Airdyne

15 Hollow Rocks

15 Supermans

15 Matrix Turns

Spiderman Crawl Down

Inch Worms Back

15 Squats

Pigeon Stretch

10 Dive Bomber Push ups
Fitness and Performance:

Five sets of:

Back Squat x 10 reps @ 3 sec descend
Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2 sec descend
Rest 30 seconds

Heavy American Kettlebell Swings x 10 reps
Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 2 sec descend
Rest 2 minutes

**Record Back Squat and DB Press weight

 

Mobility:

Lax to Shoulders

Roll Posterior

Mash Quads

Banded Shoulders

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