9/29/16

Core Conditioning
Tabata Situps
Metcon
Each of these is done as a superset NOT for time:
4 Sets:
Pushups(ring push-ups) x 12
DB Bent Over Rows x 8 per hand
Then 4 Sets:
Alternating DB Curls x 8 per hand
Standing DB (or barbell) strict press x 8
Then 4 Sets:
Lateral DB raises x 8
Front DB raises x 8
Mobility
Quad Rollout 4 min/side
Bottom position: 2-4 min
Banded Hamstring Stretch:2-4 min/each side
Lac Ball in Hammies
Lac ball in upper glute 4 min
Rollout forearms
Lat Rollout
Lac ball in shoulder

 

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