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8/20/17 C3107 "Defensive Sundays"

August 19, 2017

WU - Coach Led 0:00-10:00

 

DEFENSE 10:00-25:00

4 Rounds

12 Single Arm DB Row (use bench)

SUPERSET

12 Parallette Dips

(R:45 after each round)

 

4 Rounds 25:00-40:00

12 DB Box Step-ups(per side)

12 OH Plate Raises

(R:45 after each round)

 

*** For Defense make sure to continue going up

in weight until it is challenging.

 

 GENERATOR 40:00-55:00

(Running clock)

250/180M Row

:60 Push-up Plank 

350/250M Row

:45 Side Arm Plank (per side

450/320M Row

1:40 Bar hang

600/420M Row

2:20 Squat Hold (as low as possible)

 

 

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