Training 4-6-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. 3 x KB or DB Bench Cluster

1 Cluster = 4 Reps, Rest 10 Seconds, Perform 2 Reps, Rest 10 Seconds, Perform 4 Reps

*Rest 90 seconds Between Efforts, you may build in your sets

2. 3 x Strict Pullup Cluster

1 Cluster = 4 Reps, Rest 10 Seconds, Perform 2 Reps, Rest 10 Seconds, Perform 4 Reps

*Rest 90 seconds Between Efforts, you may weight your efforts if you feel this applies to you

Conditioning:

Every 2 Minutes 8 Minutes perform the following

30 Second Battle Rope
14/12 Cal Airdyne
50 Foot Sled Push

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)