Thursday, 27 August, 2015

Kelly B with great overhead mechanics. Get in here today and get your muscles right!

Workout of the Day:

Group Warm Up:

Row 500 M

1 Minute each of the following:

Plank Ups

Squats

Sit Ups

Hip Circle Side Steps

Bandy Good Mornings

WOD:

Mobility Day:

 Shoulder Capsule Mobilization (2 Minutes Each, Pg 252/3)

Super Front Rack (2 Minutes Each, Pg 260)

Sink Mobilization (3 Minutes, Pg 271)

Banded Elbow Extension (2 Minutes Each, Pg 280/81)

Low Back Smash: Double Lacrosse Ball (3 Minutes, Pg 290)

Global Gut Smash (3 Minutes, Pg 296/97)

Side Hip Smashing (2 Minutes Each, Pg 303)

Banded Hip Extension (2 Minutes Each, Pg 329)

Gap and Smash (2 Minutes Each, Pg 363)