Warmup: Active strech, 500m Row
Strength: 7 sets of 3 reps – Military Press
*go up weight every set*
Work Set: 21-15-9: Shoulder Press, Hang Cleans, Hand-Stand Pushups
Timed: 5 rounds for time:11- clapping pushups, 11- double unders, 11- pullups
Cardio: 3 mile run – timed (goal 22:30)
Core: 2 rounds: 25x situps, 25x side oblique, 25x reverse crunches, 25x mason twist w/ medball
Workout was created by Griffin Ladew, assistant coach and strength and conditioning coach for the Rhodes men's basketball team.
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