Dynamic Mobility, Activation & Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel
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x 60 seconds
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws
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x 10 reps (left side)
Rest as needed
A.
Two-Three sets of:
Chest-to-Bar Pull-Ups x 8-10 reps (work on efficiency)
Rest 45-60 seconds
Strict Handstand Push-Ups x 5-8 reps (50+: 5″ riser)
Rest 45-60 seconds
Ring Muscle-Ups x 1-3 reps
Rest 45-60 seconds
B.
Twenty sets of:
30 second Assault Bike @ 60-65 RPM
30 second Assault Bike @ 35-40 RPM