13 October 2016

Article: Nine Ways to Make Avocado a Daily Habit

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 ***

3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
T-Spine Smash (balls)
Posterior Shoulder S&F (ball)
Pigeon Stretch

Weightlifting
Weighted Pull-ups (3 x 5 @ ~55% 1RM)
Weighted (Ring) Dips (3 x 5 @ ~85% 1RM)
Overhead Squat (3 x 5 @ ~70% 1RM)

Metcon
1000m Row (Time)