4/20/13

ssp

warmup
good mornings
bar rack stretch
band shoulder stretch 1,2,3
t-spine mobs
hip flex stretch
strength
db bench 4x8 3rd set should be a max. drop lbs down to get the reps on the 4th set
max deadlift set of 2
spd
400m x2, rest as needed

bcc

warmup
good mornings
bar rack stretch
band shoulder stretch 1,2,3
t-spine mobs
hip flex stretch
strength
db bench 4x8 3rd set should be a max. drop lbs down to get the reps on the 4th set
max deadlift set of 2
spd
400m x3, rest 2 min btwn sprints
con
band core series 2x10each (front plank and row, front plank and press, side plank and row, side plank and press)