DGA Fam! Hope you all had a great start to your week! Today is going to be another awesome day. Cannot wait to see you guys this afternoon!
A1. Arnold Press 3 x 10 @ 3010 (pronate hand at the top) (build)
A2. Barbell Row 3 x 10 @ 31×3
B. Plank with rotation 3 x 10 per side (slow and controlled) rest as needed-peform from elbows and no weight
**This is not that hard and is not supposed to be too hard. Perfrom nice and slow.
Double KB OH Carry 150′
sled push or pull (3 of each)
300yd shuttle on even sets (2,4, and 6)
**Be consistent with your times on the shuttle run
A. Double KB FS 5 x 5 @ 3333 rest 2-3 min- recommended weight is 53/35…you may go lighter
20-30 sec L-Sit w/ Paralletes
20-30 sec chin over the bar hold
20-30 sec Airex Pad standing w/ one foot (accumulate)
20-30 sec Wall Facing HS Hold
8-10 min AB or row @ nice and easy pace