Warm Up
Foam Roll - Stretch - Dynamic Flexibility Part 1 - 3 Rounds of: A1- Walking Lunge 10/10 A2- Half American Get-Ups 5/5 A3- Low Back Extension - 10 Part 2 - 3 Rounds of: 1/2 Kneeling (R&L) Chops & Lifts - 10/10 Part 3 - 5 Rounds of: A1- Single Leg Dead Lift 5/5 A2- DB Flat Bench Press 10x2, 8x2, 6x 1 A3- Down & Back 20/20 meter Sled Sprint + 2x Speed Ladder Workout Notes: Rest as needed & stay flexible with mobility drills between sets "Kill the Bear" Option add part 4 Part 4 - 5 Rounds of: A1 - Cardio Machine 30 seconds work A2 - 10 Burpees A3 - 10 DB Reverse Flys
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ProgrammerChris Giesking Archives
December 2016
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