11.15.2018
Warm Up
Tabata alternating
Reverse Samson lunge
Push up (slow and controlled)
rest 1:00
Tabata alternating
Cossack squat (alternating)
Banded pull aparts (across chest)
Strength
A) Barbell front rack Alternating reverse lunge
warm up, then;
12 – 12 – 12 – 12 – 12 (building gradually, all five sets are working weight)
B) Dumbbell bench press; 4x 8 (across, AHAP)
Finisher
3 Rounds
30sec V-sits
30sec Russian twists
30sec hollow hold
30sec plank hold
1:00 rest
Recovery
4:00/ea (2/2)
Ball tack & floss
Anterior compartment smash
Anterior compartment smash