3/18/13 - MONDAY

WARM-UP
Airdyne 1 mile
Jump Rope Pose Drills - 3 mi

Mobility

Ab Wheel - 20
Hollow Position Hold - 30 sec
2 Rounds
Band Pull Aparts - 12
DB Lateral Raises - 12
Reverse DB Flies - 12
Clapping Push-up - 12
Ring Toes 2 Bar

CONDITIONING
6 min AMRAP
135 lb Push Press - 12
Chest 2 Bar Pull-up - 20
Sprint - 100m

ASSISTANCE
3 Giant Sets
Bench Press @ BW - MR
Ring Dip - MR
Seated Rope Climb - 3