6/29/17

Accessory
Turkish Get Up (3×6)
Metcon
Get a Grip
OPEN-PERFORMANCE
AMRAP 15:
15 Toes-to-Bar
15 Hand Release-Push-ups
200m KB Farmers Carry (70’s/53’s)
FITNESS
(53/35)
Mobility
Active Recovery #3
(Restorative Pace)
500 Meter Light Row,
followed by 2 rounds of:
Down:Spiderman Lunge
7 KB Bottom Up Press (each arm)
12 Scorpions
Then…
1 x 30 second Samson Stretch each side
Then…
500 Meter Light Row,
followed by two rounds of:
Down and Back (each arm) Waiter Carry
8 Kb Single arm ohs (each arm)
10 Sit-ups
Then BB Complex
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Then…
Quad Rollollout
Couch Stretch – 2:00 each side
Calf Rollout(pick your poison)
1st Rib
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Foam Roll Lats

 

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