Thursday- May 9th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Couch Stretch x :45 each

*Deadbugs x 20 total

A. 3 sets of:

- DB Reverse Fly x 8-10- slow and controlled (doesn't need to be heavy!)

- DB Row x 8-10 each @31X1 (push the weight on these, but make sure you feel the lat and scapula activation)

- Banded Lat Pull-down x 12-15- SLOW

B. “Loose Cannon”

3 Rounds:

3 Minutes of Calorie Row

2 Minutes of Calorie Bike

1 Minutes of Sit-Ups

Rest 2 Minutes Between Rounds

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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