Power Program: Wednesday 5.11.16

 In Power Program

Wednesday 5.11.16

A. AMRAP 30 minutes at aerobic pace:
2 minute Assault bike
15 Slam balls heavy
2 minute row
5 Strict pull-ups
5 Strict dips
2 minute shuttle run

B. Lacrosse ball front of shoulder/bicep tendon: 3 minutes each side
C. Lacrosse ball shoulderblades (move same side arm up and down while applying pressure to ball): 3-5 minutes each side
D. Double ball in mid back: Pick 3 locations and lift hips; perform 15 “crunches” on double ball in each of these locations to mobilize T-spine
E. Foam roll/lax ball lats: 2-3 minutes each side

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