5/23/17

Warmup:

2 sets:

Bicep/Tricep Opener

Landmine Row x 6 reps

Single Arm KB Press @ 35# KB x 8-10 reps/arm

rest as needed. Done. 

+

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

Done 

+

Every 5 minutes x 25 minutes

500m Run

4-5 Muscle Ups (break these up as needed)

Max DUs (until 4:15 mark on clock)

4 mu (2 rounds only did 3 and one round did 4 but went over the cut off) 

Felt really dizzy/sick today. Didn't know I could run that slow  lol

+

3 sets:

20 GHD Sit-Ups

rest as needed 

Done. 

PM:

Rested and did Mobility (will do PM Session tomorrow)