Thursday 8th December 2016

Gym

10 min general and wrist warm up
They are tired after yesterday

4 min lat / underarm rolling ES

10 x ab wheel rollouts

6 min free play HS kick ups

3 x 10 x pulses plus 40s hold sets:
Lying pec stretch ES
Lounge chair
Overhead band stretch

6 min free play HS kick ups
No noticeable improvement haha

3 x 8 x arm taps
90s rests
Working my way up to shoulders!

3 x 2 x wall walks
Small steps, trying to keep hollow body
90s rests

3 x 3 x partial assist full reach ab wheel rollouts
90s

STC

1 x MU to SBL to SFL

4 x single strict form MU, 60s rests
Legs straight in front, RTO
SBL on last

2 x MU to SBL

Pull ups
10
6
6
5
5

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