12.01.2016 Active Recovery

Skill/Strength:

15:00 Overhead Barbell Walk  95/65

-Walking forward to the 50m and then walk backwards back to start line. -Time under tension and quality is the goal here. Ensure shoulder/arms are extended completely overhead. If you cannot maintain a locked out arm or position - lower the weight. Ribs should be tucked down / Tight hollow position throughout. No excessive arching

METCON:

Active Recovery

16:00 EMOM

1:00 x :45 Plank from Elbows

2:00:  40 Dubz/Jump Rope for :40 Seconds

3:00: 12 Reverse Lunges 6L/6R

4:00 x 15-20 Ball Slams (Light)