April 4, 2016

 

a) WARM UP:

Row 3 min

2x:

  • 10 dowel pull thrus
  • 10 overhead squats with dowel
  • 20 plank shoulder touches
  • 10 air squats
  • 10 banded squats

Then,

Scap activation

b) STRENGTH:

  • 15 min to establish 1 rep max Overhead Squat (from rack)
c) METCON:

For time (time ends after the 30th burpee):

  1. 3 rounds of:
  • 250m row
  • 15 pushups (hand release, no worming. Scale: from knees / on wall)

Then,

2. 3 rounds of:

  • 40 double unders (scale: attempts / 120 single unders)
  • 10 pullups (scale: use a band / ring rows – to keep intensity high)

Then,

3. 30 burpees

d) ACCESSORY WORK:

e) RECOMMENDED MOBILITY:

  • stretch lats on rig and roll
  • pec stretch & roll / lacrosse ball pec smash
  • calf / achilles roll

 

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