Thursday

Warm up:
DROMS
500m Row or 20 Cal Bike
5 Inch Worms
10 Spiderman Lunges
10 Lower Back Twists
10 Scorpians
10 Cat Cow
15 Scapula Push Ups
15 Scapula Push Ups

Mobility:
Shoulder Mobility
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Strength:
Bench Press
** Rest 2 Min between sets
ME @ 50%
ME @ 60%
ME @ 70%

Metcon:
20-18-16-14-12-10-8-6-4-2
Kettle bell swings 53/35
2-4-6-8-10-12-14-16-18-20
Alt. KB lunges 53/35

Accessories:
Turkish Get Ups
4 x 2 each arm (moderate weight)

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