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05.22.18

22
May

05.22.18

3-4 Sets – Move slowly and with intention through all of the following movements.

10 Quadruped Thoracic Rotation/side  https://www.youtube.com/watch?v=4dE4KmmfKiI
rest 15sec
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately – get the shoulders warmed up)
rest 15sec
one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb

Primer: Banded shoulder flow
Banded shoulder warm up 5 reps each movement
https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

Skill: Strict Press week 4
Every 2:00 for 5 sets
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

WOD
7 RFT
7 burpees
7 box jumps 24/20″
7 TTB

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