Thursday – 10/26/17

Warm-Up
2 sets:
Tricep Stretch Side bend x 10
Reverse Snow Angels x 10
1-leg Glute bridge contralateral iso hold x 15sec/side x 2/each
Birdog w/ ball on small of back x 10/side

+

2 sets
Kneeling (both knees) 1-arm bottoms up KB press x 10/arm
Single Unders x 30-40 reps

Workout
A1. L-seated KB Arnold Press; 8-10 x 4 sets, rest 45sec
A2. Single-Leg Hip Bridge from riser; 8-10/leg x 4 sets, rest 45sec
*Use either 12” box or 2-45lb plates
*Use band if needed
A3. Double-Under, Muscle Up, or Kipping Practice; 2min x 4 sets, rest 45sec

B. Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders

Optional
3 sets, not for time:
30 band pull-aparts
30 banded push down
20 GHD Hip extensions