Saturday, 022418

Sarah M.

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A. 2k @70% for warmup / loosen up

B. Weighted Ring Dip – 5×5 – athlete choose heavy across of ascending

C1. Banded face pull

C2: db da row 6-8 reps each side x 3 sets

D.

3 min max cal bike

Rest 3 min

2 min max burpee box jump overs 24/20

Rest 2 min

1 min max front squats 185/123

Rest 4 min

2 min max burpee box jumps overs

Rest 6 min

3 min max cal bike

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Becomplete:

1. 10 min scap work

2. Ghd back extension 3×12

3. Wall squat work – 5 min

4. 5-7 min upper thoracic

5. Crossover symmetry protocol

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