February 19, 2016

 

a) WARM UP:

3 rounds:

  • 10 dowel pull thrus
  • 10 reverse dowel pull thrus
  • 10 dowel overhead squats
  • 10 scap pushups
  • 10 scap pullups
  • 1 min couch stretch
  • 1 min thoracic foam roll

Then, scap activation.

b) STRENGTH:

5 x 3 Overhead Squat (from rack)

c) WOD:

5 Rounds For Time:

  • Row 250 m
  • 25 45# thrusters
  • 15 T2B

*protect your hands

d) ACCESSORY WORK:

3 R:

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

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

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