• 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

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