2/20/17 A new.

rampagestrong

Warm Up:

Jog/Bike/Row x 2:00
PVC Good Morning x 8
PVC Lunge x 16
PVC Squat x 8
PVC Cossack x 12
PVC Around the world x 5ea

W/ Med-ball
Toe Touches x 10
Sit-up & Reach x 10
Sit-up & Chest Pass x 10
Sit-up & O.H. Toss x 10
Feet Elevated Lateral Throw x 10

Work:

A) 3 Minutes of work, 2 minutes rest at each station. 
Station 1: Prowler Push x 50′
Station 2: Prowler Pull x 50′
Station 3: Zercher Squats Sets of 5 reps alt. w/ partner @ 40%1rm backsquat.
Station 4: Hand Release Push-ups in sets of 5. (goal: 50)
Station 5: 1 arm DB Farmer Carry x 50′ D/B each arm.

B) 3 sets each:
DB Side Raise x 10
DB Rear Raise x 10
DB Curl x 12ea
Lying DB Tricep Ext x 8