Thursday 20/07/17
A. BARBELL ROLLING
B. MOBILITY
SHOULDERS
-x15 back strokes
-x15 forward strokes
-x15 straight arms push backs
-x20 trunk + arm rotations
-x20 diagonal + upward shoulder extensions
-x20 arm hugs
HIPS + THORACIC
-x20 seated hip openers
-x10 downward dog to cobra
x10 toe touches to back roll
C. EMOM FOR 4MINS
-x20secs full support hold on rings (Sc: on boxes)
-x20sec catch position hold on rings (Sc: on boxes)
D. EMOM FOR 6MINS
-x6 ring dips (Sc: on box)
-x6 elevated feet chest2rings (Sc: inverted TRX row)
E. EMOM FOR 6MINS
-x3 box turn-overs
-x3 banded ring MUs
F. SKILL WORK
strict ring MUs