Warm-Up
Hip Mobility & General Dynamic Part A A1 - BB Hip Bridge From Floor 3 x 15 A2 - DB Incline Bench Rows (2 arm) 3 x 10 A3 - Slides: 10 -Tucks 20 MTN Climbers 3x Part B AMRAP style 18 min B1 - 3x Rope Pull (Cable) + 3x Chin-Up B2 -KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Right) KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Left) B3 - DB Incline Chest Press 8x + DB Kneeling Arnold Press 8x B4 - Hollow Rock 15x Part C You Go, I Go of : P1: 20-18-16-14-12-10 reps Sledge Hammer & P2: Super Plank Hold
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September 2017
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