5.9.16

Tuesday

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

Duck Walk- 50’ - felt better, but pretty sure i sprained a few toes so hurts to do this

2 min Goblet Squat Hold **alternate putting DB/KB on each knee to stretch calf/ankle out- used 25lbs still leaned against wall

A. Shrimp Squat w/ 10# counter balance holding plate with straight arms out in front- 3x 5/leg, rest as needed- still struggle doing this

B1. Front Squat @ 13X1, 4 x 4, rest 30 sec: 135,135,145,145 (felt hard and felt like it should be an easy weight for me

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

B3. KB Windmill @ 3111, 4 x 5/side, rest 30 sec **focus on stretch at the bottom and active shoulder: 10lb, 20lb,20lb,20lb - felt more comfortable, need to video to make sure form is correct

3 rounds for reps

30 sec Burpees 12,12,,9

30 sec rest

30 sec Light sled Push 45kg

30 sec rest

30 sec Box Jumps, 20” step down 7,9,8

30 sec rest

30 sec Row level 10, didnt track meters

30 sec rest