Performance-4.27.17

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

A BTN Sn grip push press + OHSQ (2+1) – OTM x 8-10 minutes
+
3 rounds – look to keep the same times each round and holding 80-85% effort
10 kb DL, 70/55# per hand
15 no push up burpees over the erg
20 cal AB
25 air squats
30 cal row
rest 2 minutes after each round

**switch order each time
**if you have time go for 4-5 rounds here