“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
50 Chipper for time
50 Cal Bike
50 GTOH 45/35
50 Cal Row
50 Hanging Knee Raises
50 Cal Ski
50 DB STOH 35/20
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
Metcon intention:
Aerobic Capacity and full body movement. Mental Toughness and pacing. Chip away and keep moving “that tree will fall down”.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:
increase weights
Intermediate:
RX
Scaled:
Reduce reps to 40
Beginner:
reduce all reps to 30