Monday, January 11, 2016

Warm Up:
10 Samson Lunges
10 Push Ups
10 Jump Squats
10 Hollow Rocks
x2 

Strength Circuit #1 (13 min)
5 Pull Ups (Weighted, Body Weight, Negative, Banded)
5 ps One Leg Deadlift
5 DB Bench Press
8-12 SB Pike or Jacknife

Strength Circuit #2 (13 min) 
5 Pause Goblet Squats (3 sec pause at bottom)
5 ps Renegade Rows
5 ps Alternating Reverse Lunges
6-8 Hanging Knee Raise or L-Sit

Finisher
10 Sprawls
15 Reverse Hollow Rocks or Superman
20 Plank Jacks
x1-2