Jay Knickerbocker Photography

Every Monday to brush the dust off we start with a more bodyweight biased programming.  Always on a Monday we start with four rounds of four movements completed at the athletes own pace. Today we will work on bird dogs with a twist for core, some legit “wall ball” practice”, grip work and a spicy double DB complex.  This will definitely brush the dust off!

Next we do a little conditioning with multiple rounds of jumping, calf conditioning and deadlifts performed on the 1:30.

Finally, we’ll cash out with 3 rounds, not for time, of some alternating bicep and tricep work.

It will be a good day!