March 17, 2016

March 17, 2016

dynamic :
5 minute circuit of :
a) pass thru x 10
b) pvc oh squat x 10
c) straight arm plank - 20 seconds
d) hand release pushups x 6
review FLR and kb high windmill


10 sets , every 3 minutes complete :
10-12 calorie row
5-6 bench press
15-30 sec FLR on rings/ 10 kb high windmill

notes :
- recovery day. pick rep ranges. flush soreness.
- alternate between FLR and high windwill each set.
- high windmill = 5 reps each side
- ladies bench = 60-80%
- men's bench = 50-70%

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