10/13/16

Midline
Tabata:
Hollow Hold
then Tabata:
Plank
Strength/Accessory
Banded Pull-aparts,3×20
Barbell row or T-bar row,4×10
Turkish Get-ups, 3×10(5 each hand)
Hip Bridge, 3×10
Mobility
10 min Row/Run/Bike at recovery pace,
Then,
1st rib with lac ball,6min/side
Lac ball low back and hip
Pelvis reset push/pull 5sec on 5 off(10 times)
Couch stretch 2min/side
Pigeon pose on box
Quad and calf rollout with barbell

 

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