Call Us: (612) 226-8720

03.12.18

12
Mar

03.12.18

Warm Up:
Easy pace bike or row 3:00
T-Spine pulses on bench x 1:00

Shoulder Circuit- light weight 2.5 or 5# each hand
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Primer:
3 sets of the following:
20 hamstring curls on a MB
45 seconds hollow rocks
45 seconds rest
10 per side banded clam shells
45 seconds rest

WOD
Every 5:00 for 20:00
Rope climb x 2
Row 400m
Deadlift x 15 185/135 135/95

Leave a Reply