12/5/17 Upper Body

File_000-160

Warm Up:

20 Each:
Arm Swings
Good Morning floor touch
Leg Swings (20 each)
PVC Overhead Squat
PVC Push Press
————————
Shoulder Pre-hab w/ 5/2.5’s
10each:
90/90
Front Raise
Angels
Side Raise

Skill, Strength, or Mobility:

4 sets:
A1) Big Set of Strict Chin-ups (band to scale)
A2) Hollow Rock x 12-15
-rest 2:00 b/w sets

WOD:

EMOTM x 16
1) Bike 18/14 Calories
2) Double KB Push press x 8 (24’s/16’s)
3) 10 T2B or 15 Sit-ups
4) 8 Ring Dips or 12/8 Push-ups