19:15 Home


Warmup
GS 10
Pump 10
Halos 10
Couch stretch
Doorway pec stretch and corner pec minor stretch

TGU 1x35Kg, slow and deliberate, hold each position

3 circuits of
Swings 20x24
Goblet Squats x 10x24
Pushups 10
Cross Walk, 16 up/24 down
Pullups 5
Cross Walk, 16 up/24 down (switch sides)
Ab wheel 10


Active rest 1 minute fencing footwork


MobilityWOD EPs 315 and 316: Front delt soft tissue, elbow flexion and extension


AT Rehab: 3x15x8 heel drop.