12.08.2016

Happy 30th Birthday to Ashley! We’re so lucky to have as a part of our lives and our community. Please join me in wishing her a wonderful birthday!

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

“Ashley’s Dirty 30”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO CLICK HERE
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)