December 16, 2015

December 16, 2015

dynamic :
warmup emom, 20 sec transitions of :
a) row 200 meters
b) push press (45/35) x 15-20
c) situps x 15-20
d) pass thrus x 1 minute



mobility :
a) banded shoulder distraction
b) shoulder smash with lax
c) lat band stretch
d) smash behind knee with pvc/lax

 

Shoulder to Overhead(build to a heavy set of 2 in 15 minutes.)

 

for time :
1000 meter row
shoulder to overhead (95/65) x 50
toes to bar x 30

notes :
- heats stagger started in 5 minute intervals.
- rx + = 115/85

 

 

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