8.19.19
3 Sets NFT
6 Single Arm KB Z Press/arm
30sec 1/4 Squat Pulse
*KB Rack for challenge
20 Psoas March
+ Scapular Positional Strength and Active Mobility Work
2-3 sets
8-15 reps of Seated 45 Degree Incline Shoulder Abduction (45 Degree Incline Band Pull Aparts) -(2sec hold each rep)
B. Strength
Every 3:30 minutes 1.1 Reps
Tempo 31X1; rest 15sec between 1’s;
Or just do sets of two reps without reracking bar
C. WOD
4 Sets for time
Row 20/18 Calories
14 Dumbbell Front Squats 50/35
8 C2B Pull Ups*
8 Ring Dips**
-rest 90sec-
*scale C2B to pull ups or ring rows
**scale dips to bar dips or push ups
***coaches challenge 60/40 DB, UNBROKEN 12 reps on gymnastics