February 11, 2016

 

a) WARM UP:

Row  2 min

3 Rounds not for time:

  • 5 air squats
  • 5 scap push ups
  • 30 sec chest opener
  • 1 min Banded Ankle distraction
  • 1 min Banded Sampson
b) STRENGTH:

8 min EMOM

  • Minute 1 – 10 hand release pushups
  • Minute 2 – 10 reverse lunges (w/ DB or KB)
c) METCON:

15 min AMRAP

  • 15 ring rows
  • 15 ball slams (50/30/20)
  • 15 Box jumps (24/20)
d) RECOMMENDED MOBILITY:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Chest Opener
  • Glute Smash (w/ lax or softball)

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