Monday, December 4

Your body will be around alot longer than a expensive handbag or golf clubs….invest in yourself.  

Warm up:

1:30 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 squats
:30s second Samson Stretch each side 
5 Kip Swings + 2-3 Kipping Pull-Ups

Into…

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

Into…

:30s Fast Bike or Row
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
5 Thrusters

Strength:  Thruster

EMOM x 10, 5 thrusters (65 / 95)

Workout:  “Eikcaj”

30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row (or 800 m run)

if time remaining….core stability

 

By | 2017-12-03T16:49:34+00:00 December 3rd, 2017|Whiteboard|0 Comments

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