7/2/16

Warm-Up and Openers

Rear Delt Warm Up

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

Two Sets of:

Landmine Rows x 6 reps each arm 45# bar & 10# plate 

Rest as needed

Sandbag Squat (bear hug hold) x 8-10 reps (80#)

Rest as needed

4 sets:
120# Sandbag Carry 200' (100' out and back)
180# Reverse Sled Drag (100' out and back - 4 plates on sled)
114# Axle Bar OH Carry 200' (100' out and back)
rest 2 minutes after each set

Rd 1: 2x sand back down and back driveway & accidentally had an extra 25#s on the sled.
Everything else down and back once.