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Monday, December 3, 2018

2
Dec

Monday, December 3, 2018

GROUP WARMUP

2 sets –
5 dumbbell bent over Y raise https://www.youtube.com/watch?v=97uHSmyv5lo
5 dumbbell glute bridges
10 banded foam roll wall slide https://www.youtube.com/watch?v=n-abjx8dEbM
5 plate squats
5 lying plate overhead stretch

ODD OBJECT/STRONGMAN/GYMNASTICS

Circuit 1 –
3 sets of:
10 Barbell bench press
5 Tempo ring rows (3 second hold at top, 3 seconds down, fast up)

Circuit 2 –
3 sets of –
:20 Sandbag hold
8 Sandbag squat
8 Sandbag lunge (4 each leg)
Then :20 hold
*do not drop bag

Circuit 3 –
3 sets of –
10 Plank dumbbell pull across https://www.youtube.com/watch?v=A4eE01Candg
10 Tuck-ups

MOBILITY
1:00 Box stretch
1:00 Each side twisted cross
1:00 Frog stretch

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