Monday, May 21, 2018

WARM-UP: 
4x 
1:00 arm circles forward and backward 
1:00 banded pec stretch each side 
5 pull-ups 
10 push-ups
15 jumping jacks 

STRENGTH:
Bench press

CONDITIONING:
3 x  AMRAP in 3:00, rest 2:00 in between
3 x 8-10-meter bear crawls
6 burpees
9 mountain climbers 

ACCESSORY:
Advanced
3x
25 leg lifts over pad 
25 Russian twists each side 

Intermediate
3x
20 leg lifts over pad 
20 Russian twists each side 

Beginner

3x
15 leg lifts over pad 
15 Russian twists each side 

MOBILITY:
4x
1:00 foam roll IT band 
1:00 pigeon pose each side 
1:00 foam roll back 
1:00 couch stretch each side 

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