3/30/17

Accessory
Bottom up Kb press
3 Sets of 10 Reps (5 per arm)
Metcon
Upper Hand
OPEN:
AMRAP 20:
2 Rope Climbs
8 Strict HSPU
50′ Walking Lunge

PERFORMANCE:
16 Push-ups

FITNESS:
12 DB Strict Press (35s/20s)
(Rope Scale 4 lying to standing)

Mobility/Active Recovery Option
12 min Row/bike/run at recovery pace
Then…
Accumulate 4 min of unbroken plank hold
then…
Below or Try *RomWod* or Work on some Skillz
Foam Roll Lats (4min)
Pec Smash(4min)
Child Pose  (2min)
Banded hamstring distraction (4min)
Quad rollout (4 min)
Couch Stretch (2min/side)
Pigeon Pose (4min)
DORSIFLEXION (ANKLE) Stretch (4min)

 

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