Warm-Up: Dynamic Movemements
First 30 "Strength" 5x5 - BB Deadlift (work up to a heavy 5) 5x 1/1 - Turkish Get-Up Second 30 5 / 4 / 3 / 2 / 1 reps (compete one group of both exercises 5reps to 1rep before moving to next group)
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Warm Up
Dynamic-fun partner drills 1st Half 9/8/7 reps of -cal assault bike -walking lunges/side -plate push -Plate press 2nd Half Yoga meditation & breathing focus First Half
911 Tribute 11 sit outs/side -11 DB thrusters (males 40lb DB or KB female 20 lbs DB or KB) -11 calorie bike and rower -11 Deadlifts -11 strict as you can push ups -11 walking lunges per leg (males just hold 2 10 lb db's ABOVE shoulder height, females hold 2 5 lbs db ABOVE shoulder height) -11 pull ups -11 MB SLAMS (male 20, female 14) -11 burpees Second Half Yoga Warm-Up: Dynamic Movemements
First 30 "Strength" 5x5 - BB Deadlift (work up to a heavy 5) 5x8 - DB Incline Press Second 30 5 / 4 / 3 / 2 / 1 reps
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AuthorAndrew Franz Archives
September 2017
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