February 5, 2016

 

a) WARM UP:

Row 2 min

3 Rounds:

  • 10 pass thrus
  • 1 min Pec Smash with LAX
  • 1 min Foam Roll Lats, arm pits and under scap
  • 10 passes LAX ball in trap
  • 1 min Banded Lat Distraction
  • 10 Cossack squats
b) STRENGTH:

  • 7 x 2 OHS (from rack)

*start @60% and build.  Use last week’s numbers to guide you.  If it’s feeling good, aim to end higher than last week.

c) METCON:

5 Rounds For Time:

  • 10 T2B
  • 10 S2OH (145/100/75)
  • 10 Kettlebell Swings (55/35/24) (overhead)
d) ACCESSORY WORK:

3 Rounds of:

  • 10 tuck ups
  • 20 leg swings
  • 30 tick tocks
  • 40 sec hollow hold
e) MOBILITY:

  • Pec Smash with LAX
  • Foam Roll Lats, arm pits and under scap
  • Trap Smash/Tack and Floss with LAX

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