general warm up (10 minutes)

Sanddune hand walks x 50 reps

Sanddune push ups x 20 reps

Grinder Kord recline rows x 20 reps

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each board stack height + 3 reps with no boards

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

recline bar rows x 10 reps

diamond  push ups x 10 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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s