WOD
MURPH PREP: 15 Min AMRAP:
- 5 pull ups
- 10 push ups
- 15 air squats
If you do not have a pull up bar
- 10 rows (DB/KB)
- 10 push ups
- 15 air squats
MWOD
PreWOD: Shoulder Prep: 15 pull-aparts + 15 Banded high-pulls + 15 bent over banded rows
PostWOD:
Shoulder Impingement Release: This is a highly effective mobility exercise for shoulder pain. You will need a med ball 6-15lb, and a lacrosse ball. Lay on back and place lacrosse ball on tender tissue near the scapula, hunt around for tenderness. Then place med ball on chest holding it will opposite arm. Then bridge up, breathe and floss the arm in an overhead position or scarecrow. Try to work on each side for a total of 90 sec, you can switch shoulders and break it up in intervals of 30 sec, if too intense. Also, you can use a foam roller or tennis ball to modify intensity.
6am Click
Here
8:30am Click
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5pm Click
Here
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