Monday, February 22, 2016

Workout A DAY: Deadlift/Hang Clean/Farmer's

Workout A

 (15 Min. WARM UP!)

STRENGTH:
Deadlift: 5x5
Hang Clean: 5 x 10
Partner Alternating Heavy Farmer's Walk/ Burpees 3 x half hallway
Landmine Boogie/Single Arm Rows/Russian Twist: TRIPLE SET: 3 x 10 
Dumbbell Snatch/Kroc Row Super Set: 3 x 10
Box Jumps 3 x 10

CONDITIONING:
STAIR SPRINTS: 10 x 2 Flight (Pump Your Arms!)/ 3 Burpees at the top 
SEAL BAG Stair Hops: 10 x 1 Floor/ 10 Seal Bag Rotations at the Top and the Bottom
Med Ball Slams / Backward Fast Feet w Forward Hop (10 Feet): 30 Sec. Rounds x 5
Abs: Bike Crunches / Plank 30 sec x 10 Rounds

--Neck Work w Partner (Mandatory for Football)

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