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06.06.17

6
Jun

06.06.17

Warm Up:
2:00 row/bike/run
3 Sets, resting 1:00 in between
12 Kneeling Unilateral Dumbbell Presses https://www.youtube.com/watch?v=dSKkPqAq1ps
12 Unilateral Dumbbell Bent Over Row https://www.youtube.com/watch?v=fCGjw75V_J4
18 Chest Supported Rotator Retractions https://www.youtube.com/watch?v=vNMVDNGY_G0
18 Chest Supported Front Raises https://www.youtube.com/watch?v=o2xtcdgcle4
Mobility:
Dead bug hold 1:30- green band around arms, blue/black band around knees
Banded clam shell hold 1:00 each side
Cross under lunge x 1:00 each side https://www.youtube.com/watch?v=W1Va10wEJA0&
Banded shoulder distraction x :40 each side https://www.youtube.com/watch?v=t07FOe6MOTU

Barbell Warm Up: empty bar
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
12:00 EMOM
Odd mins- 3 deadlifts building load over the set
Even mins- 3 hspu – deficit if you need a challenge

WOD:
3 RFT
500m row
12 front squats 135/95
12 burpee box jumps

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