Thursday 12/7/17

Mobility: Shoulders


Skill:

Every  minute, for  (3 sets of each):
Station 1 – Goblet Squats x 10 or Pistols 5 each leg reps
Station 2 – Weighted Pull-ups 5 reps
Station 3 – Alternating Reverse Lunges with DBs x 16, 8 each leg
Station 4 – Bent over rows with DBs x 10 reps


Strength: None


Metcon:  


Optional Core:

100 unbroken flutter kicks
60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down and lower straight legs to the floor)
40 situps
20 hollow rocks
10 plank pushups position and lower slowly w/ 1 leg off the elevated off the ground (3 second count- alternate leg off ground each rep left & right)

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