Monday
Warm Up:
500m Row or 20 Calorie Bike
2 Rounds
5 Walkout on Hands
10 Spiderman Lunges
10 Tuck Jumps
10 Scorpians
10 Iron Crosses
10 Cat/Cow
10 Fire Hydrants
10 OHS w/ PVC
Core:
Tabata Grasshoppers
Tabata Side Planks
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:
Shoulder Press
5x @ 40%
5x @ 50%
5x @ 60%
Metcon:
4 rounds:
10 air squats
100 m run
10 burpees
100 m run
10 push ups
100 m run
10 sit ups
100 m run
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