***REMEMBER GUYS YOU CAN COME AND SEE MYSELF, MITCH OR LINDA ANY TIME FOR TECHNIQUE WORK***
3 rounds of:
200m Ski Erg
10 Dumbbell Shoulder Press' (light)
10 Dumbbell Reverse Flyes (light)
:30 second hold in bottom of the Squat
10 Kettle Bell Swings (light)
3-5 sets of 8-12: Back Squats
3-5 sets of 8-12: Dumbbell Bench Press
3-5 sets of 8-12: Bent Over Row
3-5 sets of 8-12: Barbell Shoulder Press
3-5 sets of 8-12: Preacher Curl
3-5 sets of 8-12: Supine Dumbbell Tricep Extensions
3 sets of 15-20 - GHD Sit ups(If you're new to this movement only go to parallel)
*Rest 1-3 minutes between sets.
*No big breaks, move with purpose.