11 September 2019

Warm-up
3 Rounds:
5-10 KB Swings
1-3 Skin-the-Cat
***
rd 1 - Hip - rd 2 - Upper Body - rd 3 ...

Mobility
Hips:
1:00/side:
TFL S&F (ball)
Lateral Quad Smash (roller)
Glute Smash (ball)
QL Smash (ball)then
Sub-Scap Smash (roller)
Lat Distraction
Forearm Smash / Stretches

Metcon
warm-up DL:
3x :20 Tempo (:10 down / :10 up)
***
then 2-3 rounds:
2-5 DL moderate weight
2-3 pull-ups
increase weight each round

AMRAP-20
7 Deadlifts (Body Weight)[1.5xBW]
7 Strict [C2B] Pull-Ups
Rx+= 1.5xBW + C2B
DL ~60% 1RM

Warm-Down
easy run / bike / row
then
Shoulders:
10-15 Reverse "Scoop"
10-15 Forward "Scoop"
10-15 Double Forward
10-15 Torso Twist "Chop"
10-15 Torso Twist + Scapular Reach
10-15 Upright Lat Swing / Reach
10-15 Bent-over Arm Hugs (swimmer)
just for fun ...
10-15 Rotations in Opposite Directions (both ways)