Today’s Workout
Warm Up
- 2 Sets
- 10 Bird Dogs
- 10 Dead Bugs
- 2 Sets
- 15 Plate High Pulls
- 15 Ext. Rotations
- 15 Presses
- 1 min. Row|Ski|Bike
- 10 Single Arm Deadlifts (Each)
- 10 DB Hang Power Snatches (Alt.)
- 10 Db Snatches (Alt.)
- 1 min. Row|Ski|Bike
Strength
- 8 Sets – :20 On|:10 Off
- Single Arm Presses (Alt. sets – 4 each)
- 3 min. Rest
- 8 Sets – :20 On|:10 Off
- DB Push Presses (2 DBs – same weight as presses)
Conditioning – “Pulled P-Oar-k”
42 – 30 – 18
- Cal Row|Ski (30-21-12 Cal Bike)
- DB Snatches (rx: 40#|25# crx: 50#+|35#+)
Accessory
4 Sets
- 8 Iso Hammer Drag Curls (:02 pause at the top + :02 negative)