9/26/14

A ) EMOTM for 6 min: 15sec shuttle run (do these in the alley! sub treadmill if inclement weather)

B ) 3 sets – 90% effort:

15 Wall Ball (14/20lb)

15 TTB

15 Sit Ups

+ Rest 5 min

C1) DB External Rotation (30X1): 3 x 8 reps/arm, increase weight from last week, Rest 1 min

C2) Hollow Rock: 3 x 10 rocks, Rest 1 min

C3) Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min

*Post results to comments.