Thursday 09-07-17

Wednesday, September 6, 2017

Warm Up:
Foam Roll- as general maintenance
Row for Cals- coaches choice
Grab Box and 2.5/5lb Plate for Mobility:
- Couch Stretch (hip flexor/psoas)
- Pigeon Off Box (lateral hip/itb/glute)
- Adductor Stretch (inner hamstring/thigh) 

- Dynamic Arm Swings & 90s (anterior shoulder) 
2 Moving Sets of:
Plated OH Walks 2 X GL (scap elevation)
Jog Inside Gym 4 X GL (hr work/raise body temp)
Strict Hanging Knee Raises X 10 reps (core activation/asses hip flexion and strength)
Ring Rows X 10 reps (scap retraction)
Skill Work/Movement Prep:
- 5 reps of each movement to standard

For Time:

35 Calorie Row
40 Wall Balls 20/14
45 Toes to Bar
50 Box Step Up/Step Downs 24/20""
55 Alt Dumbbell Snatches 55/35
60 Burpees
Recovery Jog as Cool Down
- no set distance, but mix in some walking  

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