3/9/17

Accessory
SHOULDER BULLETPROOFING
3 Supersets:
15 Rotator Retractions 2.5lbs,5lbs
20 Plate Front Raises
25 Banded Pull-Aparts
Rest as needed between sets.
Metcon
“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

Goat 1: Pistol Practice
Goat 2: you choose(examples:handstand push-ups, pull-ups,ring muscle-ups, overhead squats,etc)
Active Recovery 
(Restorative Pace)
500 Meter Light Row, followed by 2 rounds of:
4 Spiderman and Reach, each leg
8 Kettlebell Swings (53/35)
12 Thoracic High 5’s
Then…
90 sec Pigeon pose each side
Couch Stretch 2 min/Leg
Then…
500 Meter Light Row, followed by two rounds of:
4 Divebomber Pushups
8 Dowel Overhead Squats
30 sec hollow hold
Then…
Foam Roll lats (4)
First rib(4)
Foam Roll Quads(6)

 

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