WARMUP (10)
3 Minutes Bike
10 Small Banded Pull Aparts (Palms Up/Palms Down)
10 Straight Arm Pull-downs
10 Small Banded Push-Ups
5 Kneeling Single Leg Squats
Pigeon Stretch
SHOULDER STABILITY (20)
Every 2 Minutes For 18 Minutes, Alternate Between the Following Excercises
7 KB Thrusters with 3" Pause in Bottow of Squat and Overhead
Slide to Pike -> Around the World -> Handstand Weight Shift
10 Wheel Roll-Outs
Slide to Pike -> Around the World -> Handstand Weight Shift
10 Wheel Roll-Outs
CONDITIONING (30)
3 Rounds For Time:
40" Hex Bar Hold Hold 95
40 Max Cals on Rower
40" Wall Sit 45
40" Max Cals on A.B.
40"L-Hang From Rings
Rest 1:00
40 Max Cals on Rower
40" Wall Sit 45
40" Max Cals on A.B.
40"L-Hang From Rings
Rest 1:00
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