Shoulder extension protocol
done
+
For time
Row 50 cals
into
4 rounds
12 wallballs @ 30lbs
12 Chest to bar pullups
into
AB 50 cals
11:47
Ok – we will talk about the excuses first.
We held an event at the gym that lasted from 8 until 1. The last thing I wanted to do was leave and come back or stay much longer than I had to. So I was someone strapped for time on my warm up, I mean really strapped. So almost jumped into this pretty cold. Had to use the row as a semi warm up and trying to control heart rate respone.
Decided to break up the wall balls, mostly becuase the biggest takeway I had for this today was I wanted to make sure all c2b was done unbroken, mission accomplished. In a regular setting could’ve gotten better warm up for better time but was happy that c2b felt really good.
+
Hip flow x 5-6 min continuous movement
done
+
Box breathing from supine x 6-8 min, 3142 tempo
done