January 26, 2016

Good shoulder mobility warmup. Also did 1 C&J (#125) E30SEC x 10 MIN (20 reps) just for some touches. Felt good.

A1. Stability Ball Stir the Pots; 10 rep/each way x 5 sets; rest 10 sec 
A2. Glute Bridge Hamstring Curls; 10 reps x 5 sets; rest 10 sec 
A3. V-Ups (as neutral spine as possible); 12 reps x 5 sets; rest 30 sec 

• Had to modify so did 5 Sets:
• 20 x Evil Wheel (from knees - because quadraped rollouts are impossible)
• 12 x GH Raises (on GHD machine)
• 12 x V-ups - with straight pike legs today, not bent

+
EMOM for 12 minutes: 
Min 1: 10 Cal Row @ 95% efort 
Min 2: 8 Cal Assault @ 95% effort 
Min 3: 10 Burpee AFAP 

• Did this as Rx'd - prob 10-20 sec rest each minute - got a burn on.