Monday – 10/16/17

Warm-Up
2 Sets:
90/90 Windmill x 10/side
Downward Dog x 5
Kettle Bell Halo x 10/each way
Ring Row x 8-10/arm
+
2 sets:
Forward Crawls x 15’
Theraband Squats @55X1 x 4 reps
Banded Hollow hold pull down x 8-10
Single Leg Glute bridge x 8-10

Workout
A1. Back Squats; 8-10 reps x 4 sets, Rest 45 seconds
A2. Supinated-Grip Strict Pull-Ups @2111; 5-7 reps x 4 sets, rest 45sec
A3. Hollow Rocks/Hold; 30-45 seconds x 4 sets, rest 45sec

B. Five sets of:
30 seconds of Assault Bike Sprints or Ski Erg
30 seconds of Rest
30 seconds of Row Sprints
30 seconds of Rest