Warm-Up
Breathing Latter 1-10-1 KB Swings
1)
2 Minutes on Stairmaster @ Level 120 +
As many round needed to do 100 flys with 30# DB
2)
4 Rounds of
30 Push Press w/ 75#
20 Jon Mon Push-up / Dips on DBs
10 Hanging Leg Raise w/ straps
3)
Smith Machine Shrugs HEAVY
12,10,8,8 +
EZ Bar Upright Rows
12,10,8,8
WOD)
50-40-30-20-10
Breathing Latter 1-10-1 KB Swings
1)
2 Minutes on Stairmaster @ Level 120 +
As many round needed to do 100 flys with 30# DB
2)
4 Rounds of
30 Push Press w/ 75#
20 Jon Mon Push-up / Dips on DBs
10 Hanging Leg Raise w/ straps
3)
Smith Machine Shrugs HEAVY
12,10,8,8 +
EZ Bar Upright Rows
12,10,8,8
WOD)
50-40-30-20-10
Double Unders
Sit-ups
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