11/13/17 Monday, Monday, Monday…….

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Warm Up:

Row 250
————-
2 sets of:
10 Russian Kettlebell Swings
5 Squat Jumps
10 Goblet Lunges
10 Band Pull Aparts
—————————-
Bar Hang Complex
2 sets:
8 sec Active Hang
6 Hanging Shrugs
4 Hollow Swings
4 Grip changes
then go back up the list.
*Rest as needed b/w sets.

Warm-up Deadlift -x4:00

Strength Work:

A.1) Deadlift – 4×3……Increasing each set…..Start @ 70%

A.2) Standing DB Strict Press – 4×8…….Medium Weight

A.3) Sandbag Bearhug Lunge – 4×12

*Rest as Needed*

B.1) Ring Dips – 3×12…….Use band as needed

B.2) Iron Cross Walk – 3x50ft…..Keep arms straight and out, Make it challenging

B.3) Pull-Ups – 3×8………Scale as needed

*Rest as Needed*