22 Apr 17

Warm up :30 Second Plank 7 Barbell Good Mornings, Move slowly through this movement. 7 Reverse Hypers, 3 second Hold at the Top 250 Row 2 Rounds

Strength -

Deadlift 4 x 3 TNG Build to a Heavy - No bouncing or belts. Work on form only Rest 2 - 3 Minutes between Sets.

Conditioning

3 Rounds of

50 Ft OH Kettle bell Walk 50 Double Unders 10 Man Makers @ 15/25lbs

Rest 3:00

3 Rounds

25/16 Assault Bike 50ft Sled Push Max Handstand Walk

Rest 3:00