2022.05.17. KEDD
1. W-U (0-12’)
A. STRETCHING 6’ @<30" HOLD EACH
– COUCH STRETCH
– TWISTED CROSS STRETCH
– HIP 90/90 ROTATION
B. AMRAP 6’
30” ROW @STOP AT CHEST
20” HOLLOW HOLD
30” WALKING LUNGES
6/6 SL RDL @NO WEIGHT
2. FOR TIME BENCHMARK (15-21’) TC: 6’
1000M ROW @FOR EVERYBODY; NOTE YOUR TIME!
3. EMOM FOR 20’ (25-45’)
1. 8 BAT WINGS + 10” SCAPULA SQUEEZE WITHOUT WEIGHT
2. 20/20” SPLIT POSITION HOLD @ DB(2) FR RACK
3. 8 DB(2) OH SIT-UPS + 10” HOLLOW HOLD @ WITHOUT WEIGHT
4. 12 HAMS CURLS @C2
4. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR