Monday 19th December 2016

Gym

10 min warm up

Forearms tight

GB F1

FL/PE1
Tuck hollow body hold
4 x 60s

FL/PE1 Mobility
4 x 5 x cat cow
As rest

SPL/PE1
4 x 15 x scapular shrug

SPL/PE1 mobility
As rest
4 x 5 x swivel hips
Oh dear – need to work on these

HBP/PE1
4 x 15 x bench press ups

HBP/PE1 mobility
as rest
4 x 10 x German arm swings (ES)

RC/PE1 – COMPLETE
4 x 15 x hinge row

RC/PE1 mobility
As rest
4 x 30s x lat lean
Set TRX higher and had glutes and shoulders off ground, like inverse rows.

7 x 2kg Xiaopeng forwards ES

8 x 30s HS holds
60s rests
Doesn’t get easier!
Hands right against wall though

5 x 14kg assisted MU
4 x 11.3
2m rests

FF stretches
One of each

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