Tuesday, 013018

2-3 mins rolling out upper thoracic

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15 Vertical serratus punches

10 Quadruped **each

15 Scap retractions

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EMOM x15

1- 10/7 cal bike + 10 PVC strict presses

2- :25 sec Row + 7 air squats

3- 1 Wall Walk + 5 sec hold + 25 single unders

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:40 sec banded OH/Shoulder distraction stretch

:40 sec Banded Front rack stretch

:20 sec on/:05 sec rest Thoracic/Lat

**https://www.youtube.com/watch?v=dGfR-qD7V-Y

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A. Push Press: build to a heavy 5 rep & 2 rep

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B. Jerk Drives @100% of 1RM Front squat: 3 sets x4 reps

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3 Min Bike @hard efforts

x3; Rest 5 mins between

**Goal is to hold pace just over a 10 min bike test pace

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1. 4 alt Reverse KB Front rack lunges + 4 alt Forward Front rack lunges + 4 alt Front rack cossack squats x3-4 sets

2. Crossover Symmetry Protocol