DSC_5212Health:
A. 3-4 sets:
1 Incworm out + 8-10 scap pushups + 8-10 shoulder taps + 1 Inchworm back in
Face Pulls on Rings x 6-8 reps
B. 5 sets for quality:
Pullup x 8 reps + Ring Row x 8 reps
Bear Pushup x 8 reps + Bear Crawl x 1 gym length
Crunch x 8 reps + Russian Twist x 8 reps (4 per side)
KB Snatch x 8 per side + Crab Reach x 8 reps (4 per side alternating)
Pullups, Pushups, K2E & Snatch at high intensity, other movements at recovery pace
C. Banded Shoulder distraction 2 min per side

Fitness & Performance:
A. 3-4 sets:
1 Wall Walk In + 8-10 wall facing shoulder shrugs + 1 Wall walk back out
Face Pulls on Rings x 6-8 reps
B. 5 sets for quality:
Pullup x 8 reps + Ring Row x 8 reps
Bear Pushup x 8 reps + Bear Crawl x 1 gym length
Strict K2E x 8 reps + Russian KB Situp or half get-up x 8 reps (4 per side)
KB Snatch x 8 per side + Crab Reach x 8 reps (4 per side alternating)
Pullups, Pushups, K2E & Snatch at high intensity, other movements at recovery pace
C. Banded Shoulder distraction 2 min per side

Powerlifting:
A. Squat Build to EDM
B. Jump Squat 6×3 70%
C. 1.25 Front Squat 4×6
D. Pull Ups 6×6
E. Ab Rollout 4×8-12

Yoga: Lots of breathing and stretching!