6/8/2015

Warm-Up5:00 Bike , 2×15 Bulgarian Squats, & Hip Opening stretches/movements

Work up to a Heavy Double Back Squat

Then:

4×3 @75% of Heavy Double

Then:
4 Sets

X8 Barbell Bent Over Row

X10 PushUps

X12 KB Swings

Then:
5 Rounds (For Time):

5 PullUps- 10 PushUps- 15 CalorieRow

Then:
2x

Farmers Walk- Heavy-50 Paces

Weights Plank

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5/22/2015 Flex Friday!

WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats

Then:

WorkUp to a Heavy Single Back Squat

Then:

4Sets

X4 Back Squat @ 75% of Heavy Single

X6-8 PullUp

Then:

4 Sets

X8 Front Loaded Lunges (KBs Front Racked)

X8 Chest Supported Row

Then:

3 Rounds of:

3:00-on, :90 Off

9 KB Swings

6 DB PushPress

3 Burpee PullUps

Then:

250 M Row x3(90-95% effort)

Rest 2:1 (2 time the duration it takes you to finish the 250)

Then:

2x

50 Straight Legged SitUp or Hollow Rocks

TRX Row till Near Failure