02.22.18
Warm Up: Band Assisted Pec Stretch x 30 seconds per side Band Assisted Hamstring Floss x 30 seconds per side
Yellow bands complete T/Y/I banded pulls x 10 reps each Inchworm + Scap Push-Up + Press-Up x 5 reps
Ring-Rows x 10 reps- making sure to activate lats and then row- keep the rings parallel like a bar
Two sets of:
Assault Bike x 10 calories Medicine Ball Carry x 50′ (hold a medicine ball overhead as you walk 50′)
Skill: Romanian Deadlift with a barbell
Every 2 minutes, for 8 minutes, complete (4 sets): Romanian Deadlift x 6-8 reps- start with light load or empty barbell.
WOD
Row 1K
rest 1:00
3 Rounds of
12 DB shoulder to overhead 50/35 35/20
100feet (4 lengths of the bigger part of the gym) Farmer Carry
rest 1:00 after each round