Thursday 15th December 2016

Gym

10 min warm up

FL/PE1
Tuck hollow body hold
3 x 60s

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

SPL/PE1
3 x 15 x scapular shrug

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

SPL/PE1
3 x 15 x bench press ups

SPL/PE1 mobility
as rest
3 x 10 x German arm swings

RC/PE1 – COMPLETE
5 x 15 x hinge row

RC/PE1 mobility
As rest
5 x 30s x lat lean

3 x 10 x pull ups
Untimed rest

3 x 10 x ab wheel rollouts
2m rest

FF protocol on:
– A, T, Y shoulder stretch (6 total)
– Dislocate hold

FF stretches – 3 sets of 10 x dynamic and 30s hold
Cossack
Lunge
Hamstring

No time for more stretches or for handstands!

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