Foam Rolling & Basic 4 Stretches
5 minutes of rowing, jump rope or assault bike.
10x Bent knee iron cross
10x Rollover into V-sits
10x rocking frog stretch
5x each side Lunge flow
10x Squat + Thoracic rotation
10x Cossack Squat into Pigeon
5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
The Shoulder 5 Daily
Lacrosse ball smash against wall
T-Spine foam roller weighted reaches
External/Internal rotated arm pull-down with rubber
Standing over head pull-down with rubber
Lateral hyper-extension with band
1 minute of work with a 10 second transition pause.
10 Minutes to establish a Personal Record in:
100 Assault Bike Calories For Time
Buy in: 30 Lateral Burpees
5 rounds for time:
12 Hang Power Clean & Jerks 45/30 Kg
9 Thursters 45/30 Kg
6 Power Snatches 45/30 Kg
Barbell 35/25 Kg
GO AHAP, Use a 10/7 Kg Technique barbell.
Time starts running after the burpees.