MONDAY 7-5-16

WARM UP 1 X
RUN OR ROW 400 m/500m
1 min PLANK HOLD
1 min glute bridge hold at top
1 min Russian baby maker
1 min table rocks
Then
3 RNFT
10 DB press
10 HINGE ROW
10 STEP UPS

STRENGTH

BACKSQUAT
3-3-3 @ 70% level load

CONDITIONING
3 ROUNDS 1 min at each stations( 1 min rest between Rounds)
*score is total reps
-ROW
-BOX JUMP 20″24″
-BURPEES
– DU
-MOUNTAIN CLIMBERS
1 min REST BETWEEN ROUNDS

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