MON BAS 07/03/16

PHASE: 1/2016 BAS MON
WARM UP
Complete 2 rounds of 10 wrist flexion raises and 60s Passive Hangs
Complete the following for as many rounds as possible in 10 min
Bent Arm Push Up Hold 10-15s Hold
Scap Push Ups - complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang complete 10-15s holds

STRENGTH AND POWER
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

CONDITIONING & COOL DOWN:
Chelsea Var.
Complete 15 min EMOM of:
3 x Pull Up
5 x Push Up
7 x Squat

Cool Down:
Cuban Rotations 2 x 12 reps @ 6211