Thursday, 3/19

Warm-Up
3 Rounds of
12 Band Dislocates
6 Hanging Scap Retractions
12 Alt Lunge and Twist
6 Alt-T Push-ups

Strength – Turkish Get Up (35 min)
10-8-6-4-2 Alternating arms (5-4-3-2-1 each side)
Follow each set w/:
A) Near Max CTBarbell static hold*
B) 10-15 DB Wrist Extension

* Perform CTB Static hold inside rack/rig with bar in J cups. Make SURE everyone does this facing OUT (feet to center of room) pulling bar INTO the uprights.

Mobility
Spinal Twist series – 1 minute in each position:
(1) Right ankle over left knee, lower to left side
(2) Right ankle over left knee, lower to right side
(3) Left ankle over right knee, lower to right side
(4) Left ankle over right knee, lower to left side