Friday January 4th, 2019

REHAB:

HIPS
3 Sets
30 Seconds each side, Box Hip Stretch
10 Lunges forwards
10 Lateral Lunges
10 Lunges Backwards
10 lunges with thoracic punch

Scap Lock Down:
3 Sets:
10 / 10 Thoracic reach throughs
10 Pront BTN PVC Press
10 prone T's
10 prone Y's

Prone Press
https://www.youtube.com/watch?v=i-XKKH2GRmY
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FRI PM:

GRACE
30 Clean and Jerks, 60/40kg
*2 sec pause in the squat
**Each rep must be a split jerk.
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Dynamic Accessories:

3 Rounds
EMOM 4
Macho Man (3 cleans, 3 front squats, 3 jerks), 84/ 60
-
15 Ring Dips
Rest 2:00

*Complete the EMOM 4 of macho man, move straight into the ring dips then rest before cycling back through to complete 3 rounds.
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Power Endurance:

10 Rounds for time:
25ft hanstand walk
1 Rope Climb
3 Deadlifts, 143/ 100kg

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