general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band vertical pull a parts x 50 reps

windshield wipers x 30 reps

Adex club inside mills x 20/20 reps

Power Wheel hand walks x 100 feet

specific warm up (5 minutes)

dumbbell rows set up and light reps

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

recline rope climb x 5

recline bar rows x 15 reps

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s