6/7/17

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

+

A1. Half Kneeling Single Arm Landmine Press x 8/arm rest 1:00 15# on 35# bar 

A2. Side Lying Rotator Cuff External Rotation x 10-12/side rest 1:00 4#

A3. Waiters/Farmers Carry Combo x 100'/side rest 1:00 x 5 sets

26# kbs, 35#, 26#x3

Every movement hurt so much