5.17.16

Hip Opening Sequence- https://www.youtube.com/watch?v=4nf-BWJF_p4

Duck Walk- 50’

2 min Goblet Squat Hold **alternate putting DB/KB on each knee to stretch calf/ankle out

A. Shrimp Squat w/ 20# counter balance holding plate with straight arms out in front- 3x 5/leg, rest as needed -Used a 20lb db, def felt like i could go lower with heavier weight but heavy for me to hold up ;o)

B1. Front Squat @ 13X1, 4 x 3, rest 30 sec **that pause in the bottom is making them difficult for you

**do you have access to chains for squatting?: 155, 175, 175, 175 (hard weight)

B2. Supinated Grip Pull Ups @ 20X2, 4 x 2-3 reps, rest 30 sec *add weight if possible: 4(10lbs), 3(20lbs), 3(20), 2(20)

B3. KB Windmill @ 3111, 4 x 5/side, rest 30 sec **focus on stretch at the bottom and active shoulder **video and send: 20lbs right arm could go heavier, but left is unstable

3 rounds for reps

30 sec DB Swings, 35# (realized i used a kb)

30 sec rest

30 sec Light sled Push (99lbs)

30 sec rest

30 sec Walking Lunges

30 sec rest