Friday, February 22, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A1. Single Arm DB push press

x4/side x 5 sets

3 sec. lower each rep

A2. Barbell Bent over row

4sec. lower

2sec. hold @ chest

x4-6 reps x 5 sets

B. 3 rounds

:30 arch hold holding PVC pipe

Lateral banded steps x 10/side

C. Workout

teams of 2

15 minutes on the clock:

6 rounds

250m row/ while partners holds double kb's in front rack

with whatever time is remaining on the clock amrap the following:

10 ball slams/ 10 ball push ups (while partner hangs from bar)

Kevin Glass138