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Thursday 16/03/17

Thursday 16/03/17

A. Shoulder + T-spine mobility x2

-x15 tricep+shoulder stretch

-x15 single arm row

-x15 straight arms torso rotation

-x15 pull downs

-x20 shoulder openers

 

B. Hip mobility

-x20 cossack lunges

-x10 leg swings

-x10 side leg swings

 

C. EMOM FOR 9MINS

min1: x8 elbows to hands transition

min2: x6 ring dips

min3: x8 chest to rings

 

D. SKILL WORK: MUs (10mins)

 

E. EMOM FOR 14MINS

-10/8 cal assault bike

-x20 russian twists with wallball

-x20 TRX hamstring curls

-x40sec plank hold

-x10 single leg squat + airplane

-x20 barbell glute bridges

-x20 wall shoulder taps

 

 

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