2:00 down dog stretch
2:00 upward dog stretch
2:00 banded shoulder traction
1:00 rolling on pecs scaps and traps
15 squats hold bottom for 3 seconds each rep
1:00 pigeon stretch
1:00 bottom of the squat
7 wall ball
rest 2 mins
I used a red band for the ring dips, unbroken sets the first AMRAP, 3/2 for each of the second.
I had numerous misses on the wall ball, all that awful -pause in front of the target but not hit it.
4 x max plank hold
rest 2 mins between each set
1:04, 1:11, 1:14, :45
focused on external rotation in my shoulders and maintaining “the posistion”.
For some reason my lower back is pretty sore and achy
So after I tried all the excuses in the book and not been able to convince
My inner Dawg to just take a force rest day I said to my self ... Is not midnight
Yet… Lets do this!!!
So I dragged my self to the garage… Stretch my back and shoulders for 10 minutes
Then warm up shoulders…
I just started the count down 3, 2, 1 and here we go !!!!
Time - 15’37
I almost quit in the 3rd round with the thrusters but I powered through…
Lets be honest… Burpees!!! Ha I really sucked. I tried to keep a constant pace on the Burpees
Good workout and pretty humbling
Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Inclinde/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises