January 26th, 2017

A1. KB 1-arm OH Carry - 3 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry - 3 x 60sec continuous; rest 30sec
B. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 3sets; rest 45 sec https://www.dropbox.com/s/n6mg6slbxpdzzxd/MVI_5593.MOV?dl=0
C. Hand Stand Walk; accumulate 250' NOT for time (focus on quality movement) 
+
30 Sec Row @ 1:40 pace 
30 Sec Rest 
30 Sec Bike @ 500 watts 
30 Sec Rest 
30 Sec Run @ 1mile pace 
30 Sec Rest 
x15 sets 
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc


Completed all movement. Did not do HS Walk because of wrist.

30/30s were better this week, felt stronger and breathing was better, hit all numbers. Did it with 2 other people and it really helped.