a) WARM UP: From 0-10 min
- Light rolling for 2 min of T spine/lats & glutes
- 30 sec Pigeon pose – each leg
- 30 sec banded lat stretch
- 30 sec wall stretch
Rear Delt Warm Up – Two sets of:
- Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
- Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
- Incline I Raises x 10 reps (face down, raising straight arms in front)
b) STRENGTH:
EMOM for 16 mins of:
- min 1: 6 – 8 single arm barbell presses – per arm (https://www.youtube.com/watch?v=dtakDx1lOkY)
- min 2: 10 single arm db bench rows – per arm
- min 3: 10 supermans
- min 4: rest
c) WOD:
12 min AMRAP of:
- 4 lengths of gym – sandbag/dball bearhug carry (heavy)
- 10 sandbag/dball bearhug squats
- then :30s rest
After 12 mins, finish with:
- 30 evil wheels
- Max effort front plank for time
d) RECOMMENDED MOBILITY:
- 2 mins pigeon pose per leg
- roll glutes
