1 June 2016

Article: This is what Sitting Too Long does to your Body

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
*** Stroke Rate: 18-26 / min ***
Additional Options:
- Eyes Closed
- Feet Out (No straps)

4+2+2+2+2 (Snatch Warm-up)
2-3 rounds, with empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

Mobility
Banded Ankle Distraction
T-Spine Smash (ball)
Posterior Shoulder S&F (ball)
Side Hip S&F (ball)

Metcon
AMRAP8:
1km Row; Then
8 Hang Power Snatch (95/65#)
8 Overhead Squat

Gymnastics
Practice Ring Inversions (Ball-up, Pass-Through, Skin-the-Cat); and
Levers (Front & Reverse)