Friday 11-16-18 C

Friday, November 16, 2018

Warm Up

1 Min Bike, Run, Row or Ski

1 Min 3 Point Thoracic Rotations (Hitting Both Sides)

1 Min Bike, Run, Row or Ski

1 Min Quadruped Shoulder Rotations (Hitting Both Sides)

1 Min Bike, Run, Row or Ski

1 Min Same Side Shoulder Taps

1 Min Bike, Run, Row or Ski

1 Min Bear Slow Bear Crawl

1 Min Bike, Run, Row or Ski

1 Min Wall Walks (Focus On Position Not # Of Reps)

1 Min Bike, Run, Row or Ski

1 Min Slow Ring Rows

- If possible try to mix up run, row, bike and ski

 

Skill

Tempo BB Push Press @31X3
Forward Plank With KB Drag
Back Lying Banded Lat Pull Down
Banded Deadbugs

 

4 Sets
A1: Tempo BB Push Press x 6 @31X3, Rest 30 Sec
A2: Forward Plank With KB Drag x 14, Rest 30 Sec
A3: Back Lying Banded Lat Pull Down x 14, Rest 30 Sec
A4: Banded Deadbugs x 14, Rest 2 Min

 

No score today, focus on moving and having fun.

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