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Mobility: Shoulders


Skill:

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Bent over Rows (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Back Extensions
Station 4 – 60 seconds of Side-Plank Hold (Right Side)


Strength: None


Metcon: 


Optional Core:

AMRAP in 4 minutes

20 bicycles (l + r = 1 rep)
15 butterfly position situps
10 double crunches

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