AMAZING SUSHI AFTER THE LAST FRIDAY NIGHT LIGHTS
Warm up
- ball butt release 2 min per side
- t- spine opener (peanut) work top down.
- STANDING PEC RELEASE
- 10 ps sots press (small weights, look where your turning)
- 3 rounds
- battle rope
- row
- hanging shoulder retractions
Bottom up Bench press, start at bottom, keep your 5 point contacts
Set 1: 8 Reps
Set 2: 6 Reps
Set 3: 4 Reps
Set 4: 6 Reps
Set 5: 8 Reps
Alternate with 10 beat swings, move from shoulder only… OPEN AND CLOSE shoulder
LADDER #1 PICK A LADDER YOU DID NOT DO LAST WEDNESDAY
1-10 Incline bench press
10-1 side box jumps
10 banded rows sitting on floor (constant )
LADDER #2
1-10 Strict shoulder press, squeeze your butt
10-1 spit squats back foot on small bench
10 ring rows 0/0/3 tempo (constant)
LADDER #3
1-10 strict pull up, tight body
10-1 Overhead squat, use 15 lbs
10 bottom up push ups (constant) use snake or knees up