WEDNESDAY, 7 AUGUST 2019

BUY IN:

100 calories on bike, rower or ski erg.

REVIEW THE BURGENER WARM UP USING PVC PIPE AND PERFORM THIS FOR 5 REPS FOR EACH EXERCISE. GO DOWN AS FAR AS YOU CAN GO ON THE SNATCH DROPS. BE SMART AS WELL….IF YOU HAVE TO GO DOWN 1/2 WAY OR EVEN 1/4 WAY…..THAT IS OK. GET FAMILIAR WITH THIS WARM UP AS I AM GOING TO START ADDING SOME EXERCISES FROM IT.

60 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!

2 ROUNDS OF SHOULDER REHAB

WORKOUT: 5 rounds afap:

10 kb swings

10 ball slams

10 presses or 10 push ups

10 pull ups.

300 reps of shoulder rehab using the bands. perform all 5 exercises:

  1. squeeze and pull

  2. squeeze and pull +tricep push down

  3. tricep pump

  4. band curls

  5. tricep push down using bands.

CARDIO: (use bike, rower or ski erg)

15 sec sprint +45 sec rest recovery for 200 calories.

stretch