9.30.2015

Warm Up

Dynamic Drills

Then 2 Rounds of:

  • Ring Row x 10 (False Grip if possible)
  • Push Press x 10 (45/35)
  • KBS x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 8-10 @ 20X1 – Rest 60-90 seconds
  • A2: Hollow Rocks/Hold x 30-40 seconds – Rest 60-90 seconds

B. 3 Sets

  • B1: Pendlay Row x 4-6 @ 21X1 – Rest 60 seconds
  • B2: Side Bridge x 30-45 seconds per – Rest 60 seconds

C.

5 Rounds for time of:

  • Push Press x 12 (95/65)
  • KBS x 12 (53/35)

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