SYMMETRY

Thursday, April 20, 2017

Strength & Stability:
6 Min EMOM of:
Min 1: 6-8 Rhomboid Ring Rows (scale as needed)
– Basically a horizontal movement focusing on scapula retraction
– Modify to no box if you can’t hold the position 
Min 2: 30-40 Secs SA DB Waiter’s Walks (15-20 secs per)

12 Mins to Complete:
– 500/400 M Row @ 2:05/2:20 as Buy-In (70-80%)
5 Sets of:
8 Push Press 115/75 (move well)
8 DB Weighted Hanging Knee Raises @ 1111
– consider this strength work under fatigue

Workout:
3 Rounds for Quality:
15 DB Push Press @ moderate
15/10 DB Push Ups
15 Pull Ups
15 DB Goblet Squats @ same weight as DBPP
– Have a sense of urgency but move well
– Right into a 400 M Cool- Down Run (start with walk)

Mobility: 
Doorway Stretch X 30 secs per
Standing Side Stretch X 30 secs per
Tricep Stretch X 30 sec per

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