Tue 10JAN17

AM
WP Sun workout 4/5/6

Workouts not released. Did this…

10 Sets/30 min
5 sec AB @ 100%
25 sec AB @ 50% easy spin
5 sec AB @ 100%
25 sec AB @ 50% easy spin
5 sec AB @ 100%
1:55 AB @ 50% easy spin

PM
A)RTW 45-60 min – BLOOD fLOW and RECOVERY

Got the everything around my right shoulder dry needled then did the following at an easy pace:

All at 75-85% effort-

27 cal row
27 thrusters- 75#
rest 2 min
27 cal AB
27 OHS- 75#
rest 2 min
27 clean- 75#
27 bar facing burpees
rest 2 min
15 cal row
15 bj-24″
rest 1 min
15 cal AB
15 KBS- 53#
rest 1 min
15 bar facing burpees
15 S2OH- 75#

rest 10 min

10 min
100′ walking lunge
10/arm KB OHS- 35#

right into

2 min
NPU Burpee to 6″ every 6 sec
2 min
NPU Burpee to 6″ every 5 sec
2 min
NPU Burpee to 6″ every 4 sec

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