4th April

7 05 2013

Warmup
Bullet proof shoulders:
20 side plank rotation ea side
15 sec arm extension 3-4x ea side
15 scap pushups
box T’s thumbs up (5 then squeeze) 5 sets
box W’s pinkies up (5 then squeeze) 5 sets
15 cuff isolation (2.5kg) ea side

10 ab wheel rollout
Armstrong D3:
3 x o/hand training sets
3 x u/hand training sets
3 x w/grip training sets

15 pushups
15 squats

WOD
3RFT
12 KB Split Snatch ea side (16)
15 ring dips
30 pushups
15 ring rows
12 Bulgarian bag windmill ea way (16kg)

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