Habit of the Week
Schedule a ½ Day Away To Rest
Warm up
Grab your Wall Ball and do 1 Set of stairs with it.
2x
- 10 Scap Push ups
- 7 V-Rolls
2 Lines
- High Knees
- Fanny Whackers
- Samson Lunges
Activation 2 rounds:
Sciatic nerve flossing 10 x each leg Video
10 alternating kossacks (Video )
Thoracic Extension Rotation: x 5 each arm (Video )
WOD
“The Kimball”
7 Min. AMRAP
- 15 Wall Ball Thrusters
- 10 Push Ups
- 5 Burpees
- 20 Singles
Dessert---Oh yes we will!
Post Recovery/Strength
Warm Up 3 rounds
Table Top Hold: 20 seconds (Video )
Shoulder Taps: x 10 with 3 count hold at top of each rep Vid
Thoracic Extension Rotation: x 5 each arm (Video )
Shoulder Capsule Stretch (Preacher) x 5 deep breaths Video
Strength/Skill - slow quality pace.
3 Rounds of:
1 Arm Overhead Carry: 50 -100 meters per arm (Video ) Moderate weight
1 Arm Power Row: x 8 each arm (Video )