Monday 10/30/17

Warm-Up
2 Sets:
90/90 Windmill x 10/side
Quadruped Torso Rotations x 10/side
Downward Dog x 5
Crawl w/ 2.5 plate and ball on back x 50’
+
2 sets:
Single Arm bent-over KB or DB Row x 8-10/arm
BB bench Press (light Loads) w/ pause 4-5 reps

Workout
A1. Barbell Bench Press; x 6-8 reps x 4 sets, rest 45sec
A2. Supinated-Grip Pull-Ups; 4-6 reps x 4 sets, rest 45sec

B. Every 45sec , for 9 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks from Box (high or low) x 15 seconds
Interval 2 – Straight Leg Bottom Balance x 15 seconds
Interval 3 – Hand Plank Cross Knee-To-Elbow x 16 reps
Interval 4 – Backward Straddled Scoots x 8 reps

C. Against a two-minute running clock, complete the following (16min):
400 Meter Run or Row
Push-Ups x Max Reps
– Rest two minutes between sets, and complete a total of four sets.