News and Updates

June 30, 2016

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Warm-up:
Alternating KB coffin sit up x10
Arm bar x10
1/2 Turkish get up x10
Deadhang scap pull up
Prone scap push up
Dynamic back burns

A. RX Practice free standing HSPU
– Ab mat
– Kip up to band spot

SCALED 75 shoulder taps

B. AHAP 6rm back rack walking lunge

C1. Conditioning 20-30-40-30-20 unbroken doubles

C2.
21/ 2 handed dumbbell ground to overhead
15/ 2 handed dumbbell deadlift
9/ 2 handed dumbbell burpee box step over
Rest 1 min
Repeat 4x

Summer abs
100 windshield wipers
100 ab mat sit ups
100 mountain climbers in rings or trx

JannaFerraroJune 30, 2016