Wednesday, December 27 2017

Strength Focus
Floor Press
Work up to a 3 rep max

Barbell Bent Over Row
4 x 10
Do not allow your back to move! No "kipping" reps!

Skull Crushers
4 x 12

Gymnastics Focus
3 Rounds
10 Horizontal Ring Rows @ 21X1 - Pull up fast, hold for 1 second, 2 second lower, wait 1 second at bottom before pulling up again.
20 Hip Extensions

Cardio and Endurance Focus
Row
8 Rounds
2 Minutes on @ 80% effort
1 Minute off
Don't row at max effort.