12 Dec 14

Strength:

Weighted Strict Pull Up, or Chin Up, your call X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.  Rest as needed.  This is for max weight, or least band assist as possible, rather than “for time”.

Conditioning:

5 rounds of steady work:

  • Kettlebell or Dumbbell Push Press X 10 @ 35#/20#
  • Ring Row X 10
  • Cauldron X 10 each direction @ 25#/10#
  • Pigeon X :30 each side

Mobility:  Pec smash with lacrosse balls, or large green balls as appropriate X 4:00 each side.

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