Loader
"Look guy, life is like riding a bike. to keep your balance, you gotta keep moving"-Romeo Victor - Ratio 1.61 Gym
17793
post-template-default,single,single-post,postid-17793,single-format-standard,bridge-core-1.0.4,ajax_fade,page_not_loaded,,qode-theme-ver-18.0.9,qode-theme-bridge,qode_header_in_grid,wpb-js-composer js-comp-ver-5.7,vc_responsive
 

“Look guy, life is like riding a bike. to keep your balance, you gotta keep moving”-Romeo Victor

“Look guy, life is like riding a bike. to keep your balance, you gotta keep moving”-Romeo Victor

WARM UP
300m ski

Line Drills:
50′ Samson Stretch w/PVC (narrow grip)
50′ Inch Worm w/ Push-Up
50′ Walking Alt. Hip Circles Forward
50′ Walking Alt. Hip Circles Backward
50′ Knee Tuck + Cradle Stretch

2 Sets
10 Band Retractions
10 Overhead Band Retractions
10 Med Ball Rotational Throws (against wall, per side)
30sec Wall Sit (holding med ball overhead)

STRENGTH
Bench Press
Set 1 – 10 reps @ 60% of 1-RM Bench Press
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 4 reps @ 80%
Set 5 – 2 rep @ 85%

Single-Arm KB Bent Over Row
3 Sets x 10 Reps 24kg/16kg

METCON
3 Rounds for Time:
400m Run
15 Power Cleans 135/95
10 Burpee Box Jump Overs 24/20