06 September 2013

Warm Up
5 minute ROM
10 minute grinder

Prep Phase
yoga or recovery work

Strength
bench press 5-4-3-5-4-3
deadlift 5-4-3-5-4-3

Conditioning 
3x15
KB swings
pull ups
single unders
push ups

S/W
2 minute plank
100 sit ups or crunches
75 leg levers
50 2ct flutter kicks
25 ab wheel
2 minute plank