August 5, 2014

Warm up, prehab.

• Hamstring Curls on Ball 3 x 10/side
• Pop Squats 3 x 10

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• DB Chest Press on Ball 3x 8reps
• Inverted Row 3x 10reps

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• Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
• 10s Alternating Arms
• 10s Lateral (facing 90˚ away from the anchor point)
• 10s Lateral (facing other direction)

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Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.

• Burpee Pull Up   -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
• Push Ups
• Box Jump 
• Plank Jacks

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Core:
Low plank with rotation
High Oblique Plank with leg tuck
High Low Plank Drill
Around the world
Hanging tow to bar
Jump Tucks
Windmill
Cable Chop
Sit up with Trunk rotation
Stability ball Iso Tuck

(See pics below for more info - video at the end)

Cool down