Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
Bench Press (3×5)
3 sets of 5 reps; at 1) 65% 2) 75% 3) 85% of 90% of your 1 rep max.
Bent-over Barbell Rows (3×5)
3 sets of 5 reps; at 1) 65% 2) 75% 3) 85% of 90% of your 1 rep max.
Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
40-30-20-10 reps for time:
• Row (calories)
• Kettlebell Swings 53/35#
This is a repeat from 07.15.15