Sunday, February 11th, 2018

A. Wtd Shoulder CARs; 5 each way x 2 sets; rest as needed 
B1. Med Ball T-Spine CAR; 3 eac way x 4 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
B2. Bear Position Ball Shoulder Reach; 5 each hand x 4 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 4 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 4 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
+
*all at easy pace, just practicing the movememnt and ensuring efficient technique)
15min EMOM: 
Min 1: 4-6 DB Hang Squat Cleans @ 50# 
Min 2: 4-6 DB Burpee Box Step Overs 
Min 3: 2-3 DB Devil Press 
+
15min EMOM: 
Min 1: 8-10 DB Snatch w New Standard 
Min 2: 6-8 DB Thrusters
MIn 3: 6-8 DB STOH 
+
10min Row 
10min Bike 
10min Run 
*all at 120-145 BPM 


A-D. Completed. I like the medball T-spine rotation. 


Completed EMOMs. Feel really comfortable with DBs. HR just goes up on those burpee bj step overs. But comes back down during other movements. 2nd set of EMOMs is MUCH easier than the first.