1 August 2016

Article: 8 Exercises That Are Wasting Your Time

Warm-up
Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms

Double Under Practice
- 100 or 2 min practice

Mobility
Psoas S&F (kettlebell)
Hip Flexor S&F (kettlebell)
Shin S&F (ball)
Shoulder Smash (ball)

Metcon
"Buy In": 500m Row
then
4 rounds -
5 Shoulder Press (135/95#)
10 Box Jump (30/24")
then
"Cash Out": 500m Row

Gymnastics
L-sit Hold (Hold for Max Time, then continue until 2 mins)