4/6/17

Weightlifting
Dumbbell Bench
(5×10 AHAP) (20 min)
Metcon
500m Row

3 rounds
500m row @ 100%.
Rest as needed between rounds.
Mobility
Active Recovery #3
(Restorative Pace)
500 Meter Light Row,
followed by 2 rounds of:
Down:Spiderman Lunge
8 Kettlebell Swings (53/35)
12 Scorpions
Then…
1 x 30 second Samson Stretch each side
Then…
500 Meter Light Row,
followed by two rounds of:
6 Slow Pushups
8 Pvc Overhead Squats
10 Sit-ups
Then BB Complex 2 times(1min rest btn sets)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Then…
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Foam Roll Lats
Banded Shoulder Stretch
Childs Pose – 2:00 Total
Pigeon Pose – 2:00 each side
Couch Stretch

 

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