Wednesday
Warm Up:
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch
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
Skill:
Athletes Choice
Strength:
Rest Day/Make-Up
Metcon:
Team of 2:
400m Med ball run (together)
75 wall balls 20/14
25 power cleans 185/125
300m med ball run
50 wall balls
20 cleans
200m med ball run
25 wall balls
15 cleans
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