general warm up (10 minutes)

Americanas x 50 reps

resistance band vertical pull a parts x 50 reps

chimp walks x 100 feet

barbarian pull overs x 30 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 10-8-6-4 reps

conditioning/accessory work (3 rounds)

Sanddune push ups x 10 reps

grappler bar push presses x 5/5 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