Warm-Up:
A. Mobility - Hips & Shoulders B. Dynamic Movements Activation: 20/10 - Work to Rest Push-ups & Hollow Rocks Workout - A "Great 8's" A1. - 10-8-8-6 reps BB Bench Press A2. - 8/8 - 1 Arm BB Suit Case Rows B1. 3 x 8/8 - DB Step-Ups B2. 3 x 1 - Sled Drag & Push B3. 3 x 4/4 - Plate Dead Bugs Workout - B "45 work / 15 rest" 2 rounds: BB Empty Bar Curls Bench Dips Plate Step off - Reverse Lunges Band on Rig - Curl to Tricep Ext. Finisher 3 person relays Partner 1 (Pace Setter) - HVY DB Farmer Walks (20m) - Sprint Down and Back - HVY DB Farmer Walk Back (20m) Partner 2 - Air Squats Partner 3 - Plank Hold
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September 2017
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