A) 2 minute row
1 minute roll out upper thoracic
1 minute Banded distraction on Rig
8-10 total x Hawaiian Squats (https://m.youtube.com/watch?list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE¶ms=OAFIAVgF&v=Ya7sdSAt1Hg&mode=NORMAL)
1 minute Runners stretch (lunge position)/side
1 length of Banded Monster Walks
Scap activation
B) Every 90 seconds for 15 minutes:
-Front Squat x 4 @ 80%
-Bent Over Row x 8-10
C) “Annie”
50-40-30-20-10 For time:
Double Unders
Sit ups
(use yoga mats for padding under your butt!)
