04.16.18

Warm Up

4 sets- focus on control of each movement- move slow and deliberately

Quadruped Hip Extension- 10 each leg
https://www.instagram.com/p/BhjsgUUD5bZ/?taken-by=functional.bodybuilding
rest 15 sec
Scapular push ups on elbows- 12 reps
https://www.youtube.com/watch?v=Jmyx_fRYDt4
rest 15 sec
Lateral band walks – 12 each direction

Primer:

platter squats with PVC x 10 reps

banded pec stretch x 1:00
https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list

Skill: Overhead squats
5 sets of 3 reps- building load

WOD
600m row
10 clusters 155/115
400m row
15 clusters 135/95
200m row
20 clusters 115/85