3 minutes elliptical
15 minute warm-up and mobility complex
1A: Grappler Press (weight is DBs) Another favorite from the Diesel Crew. Will post the video at the end of this.
5 Sets of 5 reps @ 50, 50, 50, 50, 45
1B: Pull-downs
2 Sets of 12 reps @ 145, palms facing grip, 2 sets of 12 reps @145, palms away grip
2: Bosu One Legged Squat Series (these are friggin' hard! from the Calgary Flames website: http://flames.nhl.com/team/app/?service=page&page=NHLPage&id=17927)
5 sets of 3 reps of the series per leg
5 min cool-down/stretch
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