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Wednesday 11.15.17

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Mobility/Stability Provided by Synergy Chiropractic
Need a light to medium band, yoga mat/pad (optional)
1. Dynamic warmup of choice
2. 10 High kneeling stretch right
3. 5 high kneeling sit back right
4. 10 high kneeling stretch left
5. 5 high kneeling sit back left
6. 10 (each side)dead bug banded pull down
7. 5 (each direction, and each leg) lateral lunge, 45 degree back, straight back, speed skater (add a band around the knee for more of a challenge)
If time allows repeat #2-7 above

Conditioning.
E2MOMx14
0:30 Max Cal Assault Air Bike
Immediately followed by…
200 feet (4 lengths of the gym) Farmer Carry 70/53 -> 53/44 -> 44/35
*Score is total calories

Weakness Work.
Choose One:

Strength.
5 Rounds:
15 Reverse Hyper – Use some momentum
*See video at bottom of page

Interval Conditioning.
7 Rounds
200m Run
1 Peg Board Ascent -> :15-:35 Chin-Over-Bar Hold
Rest 3:00

Competitor.
*Buffer Week-Day 3*

Strength.
5 Rounds:
15 Reverse Hyper – Use some momentum
*See video at bottom of page

Strength.
Scap Stability – Bulletproof shoulders
Perform the following routine:
*See video at bottom of page.
Mobility/Stability Provided by Synergy Chiropractic
Need a light to medium band, yoga mat/pad (optional)
1. Dynamic warmup of choice
2. 10 High kneeling stretch right
3. 5 high kneeling sit back right
4. 10 high kneeling stretch left
5. 5 high kneeling sit back left
6. 10 (each side)dead bug banded pull down
7. 5 (each direction, and each leg) lateral lunge, 45 degree back, straight back, speed skater (add a band around the knee for more of a challenge)
If time allows repeat #2-7 above

Conditioning.
E2MOMx14
0:30 Max Cal Assault Air Bike
Immediately followed by…
200 feet (4 lengths of the gym) Farmer Carry 70/53
*Score is total calories

Interval Conditioning.
7 Rounds
200m Run
1 Peg Board Ascent
Rest 3:00