Mark Minukas

September 10, 2015

Thursday, 9/10

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4 Rounds
4 Rolling Split Straddles
4 Quadruped Ext & rotation/ side
4 Spider Lunges w/ Reach Up on both Sides
4 Hips to Wall

 

Prep (12 min):
1×10 RDL w/ bar
1×5 Deadlifts (light) + 6 Step ups
1×5 Deadlifts (moderate)+ 20 Jumping Jacks
1×3 Deadlifts (just below …

September 9, 2015

Wednesday, 9/9

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3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Pushups
10 Supine Scorpion

EMOM 24 (8 rounds each)

  1. A)½ Max Strict Pull Ups*
  2. B)         5 DB Renegade Rows**
  3. C)        5 Hollow Rocks+ 10 V-Ups+5 Hollow Rocks

3 rounds
10 Single Arm DB Rows each arm (AHAP)
20 windshield …