6 September 2019

Warm-up
Hips:
1:00(/side):
Banded Hamstring Floss
(Banded) Couch Stretch
Banded Lateral Hip Capsule
Wall Butterfly Stretch
Wall Adductor Split

Shoulders:
i. 1:00 T-Spine Smash (balls / roller)
ii. :45 Alternating Reach Unders
iii. :45/side Side Lying Windmills
iv. 1:00 Cat-Cow
v. 5x :05 Bridges (elevate feet as needed)
vi. 8 Jefferson Curls

Metcon
7 Rounds:
21 Good-Mornings (65/45#)
1:00 L-Sit Hold
Rx= switch with partner as desired / required ...
Rx+= solo;
GM variations: empty bar / band / PVC
L: Bent knee, 1-leg, Tuck ...
Accumulate 1:00 each round, break-up and rest as needed ...
Time Cap: 35:00