“Bro Circuit- Shoulder/Upper Back Accessories “
3 Rounds:
A1. Incline Prone T Raises w/DB’s 8-12 Reps
A2. Incline Prone Y Raises with Db’s 8-12 Reps
A3. Incline Prone W Raises 8-12 Reps
A4. Truck Drivers to Failure
Rest 2 mins
M:
12 MIN AMRAP
12 Cal Ski/Bike/Row
12 Inverted Row
12 Ball Slams
Mobility Work:
- Banded Pidgeon 2 mins per leg
- Banded Spider Lunge T Spine Rotations – 1 min in spoder stretch then 10 rotations per side
- Couch Stretch 2 mins per leg
- Wall T Spine Stretch 2 mins
- PVC Prayer Front Rack stretch 2 Mins
Program Notes:
- A great day for working on shoulder health, movement quality, aerobic capacity, core stability and mobility
- This day can be treated as active recovery or as a stand alone workout depending on your exertion rate. Consult your coach for your desired purpose today.
- focus on breathing today and connect with your body. Start to feel muscular activation as you move through the moves today.
- this is a great day for those who are still working on pull ups or for those who want stronger an safer pull ups as well as recovery or focused movement work in general
- MOBILITY: We are targetting some very common “problem” areas. Hips, T spine, and front rack position.