Thursday 09-21-17

Thursday, September 21, 2017

Warm Up: 

Warm Up

Banded lat stretch x 45 sec/side

Banded pec stretch x 45sec/side

Pails and rails

Hanging shrugs 5-5-5 (2sec hold in shrug)

Cat / Camel x 8

Lying hamstring stretch x 30 sec/side

Calf stretch in Plank x 30 sec/side


Hug mobility drill x3/side


4 Rounds of

30 Sec Du practice

10 sec side plank + plank + side plank (all on elbow)

5 kipping Swings (perfect positions, tight body)

5 Ring Rows

5 push ups


20 Min AMRAP of: 

5/3 Strict Pull Ups 
5 Kipping Pull Ups 
5 Toes to Bar 
10 KB Front Rack Lunges 35/25 
20 Double Unders

This workout is totally scalable for all levels. Plus, it's great accessory and breathing work. Come in with a positive attitude and don't forget to stretch afterwards. 

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