12.23.2021
Warm Up
2 sets for quality
10 scap push ups
10 prone shoulder Y raises
10 DB Z- press
10 air squats
Mobility
posture exercises
All Posts • Instagram
1️⃣ Half kneeling PVC T spine rotation
2️⃣ Foam roller wall slide
3️⃣ Back to wall shoulder flexion
4️⃣ Prone PVC Y’s
5️⃣ Side lying T spine rotation
Push press
50%x5, 60%x3, 70%x3, 75% x 3
Front squat
75% x 5
80% x 3
85% x 1
90% x 1
WOD
"Closure"
Every 4:00 for 3 sets
400m row/ski
100 feet farmer carry 70/53
10 burpees
3 wall walks