6/22/17

Metcon
Body Check 
OPEN – PERFORMANCE – FITNESS
Tabata
(8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row
Complete all 8 intervals before progressing to next station
Score = Total reps/calories
Accessory
Shoulder bulletproofing
3 Supersets:
15 Rotator Retractions 2.5lbs,5lbs
20 Plate Front Raises
25 Banded Pull-Aparts
Rest as needed between sets.
Mobility
10 Min Row/Run/Bike
(restorative pace)
Then…
Foam Roll Thoracic spine
1st Rib
banded shoulder
Tricep Rollout
Lat Rollout
Lac ball low back/upper glute
Hamstring Stretch
Calf Rollout
Quad Rollout
Couch Stretch (2min/side)

 

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