• Performance-4.25.17

    3 minutes of z1 work
    +
    7-9 minutes of mobility / activation work
    *ankles, hips, t-spine, shoulders, lats
    *foam roll lats
    *lacrosse ball scap
    *lacrosse ball pec
    *foam roll hamstring down to calves
    *side lying db ext. rot. x 10/side
    *half kneeling bottoms up press
    *single leg RDL x 10/side
    *single leg balance (scale or hold)

    then

    A1 DB Bulgarian split squat x 6/side x 4
    A2 Neutral Grip Chin up (weighted) @ 5xx2 (deep chest) x 4
    A3 DB OH carry x 50’ per arm x 4
    +
    5 minute amrap of:
    burpee pull ups – can move up to CtB or muscle ups

    4 minute amrap of:
    wall ball, 20/14

    3 minute amrap of:
    calories on AB

    2 minute amrap of:
    wall ball

    1 minute amrap of:
    burpee pull ups

    **there is no rest between amraps.

    Cool Down
    bench OH stretch x 30 sec. x 3
    wall stretch x 30 sec. per leg x 2

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