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