12/6/17……………It is December not November

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Warm Up:

Bike “fast/slow” every 10 seconds x 2:00
PVC Around the world x 6ea
PVC Pass Through x 8
PVC Good Morning x 10

3 sets of:
25 Banded Row
8 Light DB Strict Press
6 BB Deadlifts
4 V-ups

Warm-Up Deadlift

Strength Work:

A.1) Deadlift – x5,5,3,3…………..@ 65%,70%,75%,80% respectively

A.2) DB Strict Press – 4×5……..Heavy

A.3) Sandbag Lunge – 4×12……..Heavy as Possible…On the shoulder

*Rest as Needed*

B.1) Wallball Hold Toss – 3×6……Hold the bottom position of a wallball and toss the ball up the wall high as possible.

B.2) MB Push-Up – 3×12………….Both hands on the MB on all sets

B.3) DB curls 3x 21’s……7 reps up high, 7 reps down low, 7 full reps = 1 set…you have 3 sets…so go light

B.4 ) Banded Overhead Tricep Extension – 3×15…….Extended arms overhead as opposed to down.

*Rest as Needed*