050522

Today we'll do a metcon then choose between mobility or Functional Body Building.

A. Metcon (No Measure)
(0:00 - 10:00)
*Partner Work
5 Rounds
(1:00)
P1 - 0:45 Max Cal Row or Bike
P2 - 0:45 Max Heavy KBS (53+/35+)

(Then)

(1:00)
P2 - 0:45 Max Cal Row or Bike
P1 - 0:45 Max Heavy KBS (53+/35+)

(10:00 - 12:00)
REST

(12:00 - 22:00)
*NO PARTNER WORK

5 Rounds
(1:00)
0:45 20 Over Head Marches (slow and controlled w/ 2 DBs or 1 Plate

(1:00)
0:45 8 KB/DB Single Arm Turkish Sit Ups (each side)

B1. Mobility
UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)

B2. Functional Bodybuilding
4 Rounds
10 Push Ups (Rx+ Deficit Push Ups
Super Set w/
10 Chin Ups (Rx+ Banded Chin Ups)

3 Rounds
10 Inverted Skull Crushers
Super Set w/
10 Stranding BB Curl (Rx+ w/ Band)

3 Rounds
10 Dumbell Kick Backs
Super Set w/
10 Waiters Curl