Tuesday 9/13/16

Mobility: Shoulders


Skill: Three Sets of: Supinated-Grip Barbell Rows x 8-10 reps @ 2111 Rest 45-60 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45-60 seconds Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110 Rest 45-60 seconds Side Planks x 30 seconds each side


Strength: None


Metcon:

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Optional Core: 50 Situps 40 Seated

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Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back onto shoulder with hips high. Finish in the straight leg position, try not to touch down with heels and remain hovering for the set. 20 push-ups

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