JOINT PREP/MOVEMENT WORK
Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are
doing, get at it. I want 3 sets of about 30 sec per/direction. If
possible, do second and third sets weighted. No more than 2.5 lbs at
this point.
5 arch scap pullings with a 3 second hold on each rep
It's Podkatchka Thursday again folks!
A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4. wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps
A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 5 lengths
A7. Renegade Rows x 8 reps 35/ 55 lbs
A8. shrimp squat x 10 reps
Rest 60 sec after each station
Rest 3 minutes after each cycle
3-4 sets
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