Jan 22, 2014

This ones a met con mostly. But starts with some old school strength. 

Warm up, pre-hab. 

3 sets. 6-8 reps. 

Deads. 

Squats. 

Kettle bell swings - not for the uninitiated. If you haven't received instruction on this please replace it with wall balls. 

Next, 3-5 rounds. 7 sets per movement. If the movement has two sides, do 7 per side. 

Up/down push-up*

Push-ups on bar

Push press

Cross body knee drive (in plank position)

Pull-ups

TRX knee drive -drive oblique, centre, oblique = 1 rep 

TRX Pendulum

TRX Pike

Bicep curls -can be on TRX or DBs

60s between rounds if you went hard and earned it. 

*start in high plank, drop to low on left side, then low on right, then back to high on left. That's one rep. 7 per side -switch to down on right for 2nd 7. 

Cool down. Hydrate. 

High fives and but slaps all around.