Friday, 12/12
December 11, 2014
Sunday, 12/14
December 13, 2014
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IMG_6161

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Push-ups
10 Prone Scorpion

then,

1 Minute OH Band distraction stretch/side
1 Minute Self Bully stretch/side

Met-Con
3 Rounds of:

AMRAP in 3 Minutes
6 Pull-ups
6 Burpees

AMRAP in 3 Minutes
12 KB Swings
12 Push-ups

3 Minutes Rest

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0 Comments

  1. Dray says:
    December 13, 2014 at 5:05 pm

    As expected, Friday night’s workout led to some shaky legs this morning even with an early arrival for lots of rolling. But luckily this was just a metcon so that wouldn’t be an issue, right? Well, maybe the legs weren’t hit too hard (burpees actually felt like they helped) but it got my arms feeling the same way so now I just hurt all over. Could barely do any push-ups and not entirely sure why but maybe still just carrying over shoulder soreness from holding the front rack on Friday.