- Long Lap
- 10 PVC Pass Throughs
- 10 PVC Halos (5 ea. direction)
- 10 PVC OHS Squats
- 10 Bandy Pull Aparts
- 10 Bandy Pull Downs
- 60 sec Forearm Plank
- 10 Pit Pulls (Lat Pulls)
- 10 Ab Wheel Roll Outs
- NJ Sprint
3:00 min olympic wall squat (see MOB poster)
3X8 Plank Rows w/ DumbBell of Choice.
3X 30 sec L-sit Hold on the rings
Strength H1- Day 3:
Dynamic Effort (D/E) Box Squats ( think Speed out of the bottom of the squat) every 3:00 mins 12X2 reps @ 65-70% of 1RM
D/E Bench Press every 3:00 mins 9X3 @ 75% of 1 RM
Speed Dead Lifts 9X3 @ 60% of 1RM (perfection form peps.... its important!!)
Parallel Bar Challenge: Starts on one end of the Parallel bar w/5 dips then walk to opposite end of Parallel bars do 5 dips, Then repeat same format 4 dips, 3 dips, 2 dips, 1 dips. **If athlete does not have strict dips can use band or work 5 reps, 4 reps, 3 reps, 2 reps, 1 reps banded on rings.
Get SWOLE pandas!