December 21, 2016 - Wednesday


WORKOUT OF THE DAY

Toes to Bar: Identifying Weaknesses
1) Position
2) Mobility
3) Maintaining Tension
4) Progressions
+
22min AMRAP @ tough but sustainable pace:
11 Push Press
11 KB or DB Cleans
11 Burpee Box Jump Over
11 Erg pulls or AB pedal cycles

**Every 2min, group will stop and rest for 30s, assess pace and adjust if needed to maintain high but sustainable intensity**


EXTRA CREDIT

Bulletproof Shoulders Routine, 15-20 reps of each movement:

  • Side plank reverse fly's
  • Y's
  • Scapula pushups
  • T's
  • W's
  • Cuff Isolation

Video link: https://www.youtube.com/watch?v=ACAz6HFj1xE