attwpbOct 12, 20201 min readTuesday 10.13.20"Life is like sailing. You can use any wind to go any direction."Pre-Class2:00 Row or Ski1:00 Couch Stretch Each Side1:00 Banded Shoulder Distraction Each SideWarm Up:2 Rounds:15 Cal Bike15 Glute Bridges15 Hollow Rocks10 Lateral Box Step Ups Each Side5,000m Row With A Partner:Partner 1: RowPartner 2: 15 Get Ups, 9 3 Pause Pull Ups, 9 3 Pause Deficit Push UpsExtra Credit:3 Rounds:15 Rhomboid Pulls15 GHD Back Extensions
"Life is like sailing. You can use any wind to go any direction."Pre-Class2:00 Row or Ski1:00 Couch Stretch Each Side1:00 Banded Shoulder Distraction Each SideWarm Up:2 Rounds:15 Cal Bike15 Glute Bridges15 Hollow Rocks10 Lateral Box Step Ups Each Side5,000m Row With A Partner:Partner 1: RowPartner 2: 15 Get Ups, 9 3 Pause Pull Ups, 9 3 Pause Deficit Push UpsExtra Credit:3 Rounds:15 Rhomboid Pulls15 GHD Back Extensions
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a