Then complete 2 sets of:
10 Banded Pull Downs
10 Banded Triceps Extensions
12/side DB Seated External Rotations
8/side Single Arm DB Push Press
1. 30 sec Assault Bike or 30 sec 50ft Shuttle Runs
2. 30 sec Row
3. 30 sec Ski Erg 30 sec or Burpees to a 6" target
Rx athletes should aim for the following pace:
Assault Bike – 72-76/62-66
Row – 1:35-40/1:45-50
Ski – 1:40-47/1:50-57
Rotate so that everyone gets at least one turn on the Ski Erg
Complete 4 sets of:
30 sec Weighted Hollow Hold
Rest 30 secs
15-18 Forearm leaning on Swiss Ball/Med Ball
Rest 90 secs
Complete 4 sets of:
20-30 sec L-Sit
Rest 30 secs
6 Swiss Ball Tuck Flexion + 6 Alternating Feet
(do this complex 2-3 times only SLOW & CONTROLLED)
Rest 2 mins