051922

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

A. Metcon (No Measure)
15 min AMRAP
P1
200m Run
P2
AMRAP
Movement

MOVEMENTS
- 1, 2, 3, 4, 5, 6, 7, 8.....
Butterfly Sit Ups, Hollow Rocks, Tuck Up
- Eye Level Swings (53/35)
- 5 Pull Ups, 10 Push Ups, 15 Air Squats
- 25' Quadruped crawl

B. Metcon (No Measure)
8 Rounds

0:20 - Max BB or DB Curls
0:10 - Rest
0:20 - Max Band Ext
0:10 - Rest

C1. 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)

C2. Functional Bodybuilding
5 Rounds
A1: 5 Shoulder Press
A2: 8 BB Upright Rows

B1: 8 Left, RIght, Both DB Shoulder Presses
B2: 15 Leaning DB Lateral Raises (each arm)

C1: 15 Banded Straight Arm Pull Downs
C2: 8 DB Around the Worlds