Friday, May 4, 2018

WARM-UP: 
5x
100-meter ski 
10 dumbbell delt flys 
100-meter backward run 
10 banded triceps press-downs 

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 15:00
10 pull-ups 
10 bent-over barbell rows, 185#/135# 
5 x 8-10-meter hillbilly prowler passes

Intermediate
AMRAP in 15:00
10 pull-ups 
10 bent-over barbell rows, 115#-145#/85#-115# 
5 x 8-10-meter hillbilly prowler passes  

Beginner
AMRAP in 10:00-15:00
10 ring rows 
10 bent-over barbell rows, 15#-75# 
3-5 x 8-10-meter hillbilly prowler passes 

ACCESSORY:
Advanced
4x
20 dumbbell side bends each side 
20 oblique crunches each side 

Intermediate
3x
20 dumbbell side bends each side 
20 oblique crunches each side 

Beginner
3x
10-15 dumbbell side bends each side 
10-15 oblique crunches each side 

MOBILITY: 
3x 
2:00 bottom of the squat hold 
2:00 foam roll your choice 
2:00 barbell smash your choice 

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