Thursday, November 24, 2016

Warm Up:

10 Scorpions
10 Reverse Crunch to Straddle
8 ps T Spine Rotations
x1

8 Squats
8 Sprawls
8 Lunges
10 Hollow Rocks
x2

Strength Circuit #1 "Deconstructed Manmakers" (14 min)
8-10 Push Ups (Bench, Decline, SB)
6 ps Renegade Row KB or DB
6-8 Push Press
10 DB/KB Front Squats

AMRAP 4
4 KB Swings (go heavy!)
4 Burpees (go fast!)

Strength #2
8 ps Bulgarian Split Squats
30 sec Bar Hang (or Static Hold with DBs)
8 ps Ab Wheel or SB Rollouts
5 BOSU T's