1/12/2021

A. One Time Through 25 reps each of: Tibialis Raise, FHL Calf Raise, and Knee over Toe Calf Raise

B. Crossover Symmetry Iron Scap Protocol

C1. Back to Wall Shoulder Flexion - 20 reps x2 sets, 1min R

C2. Scap Pull-ups - 20 reps x2 sets, 1min R

D1. Kb High Pulls - 12 reps/side x2 sets, 1min R

D2. Bottoms Up Kb Press - 12 reps/side x2 sets, 1min R
+
30min AMRAP:
11 Cal Bike
33 Double Unders
11 TTB
11 Cal Ski
15 Air Squats
9 Burpees to 6" Reach
**This week you will alternate one movement each round that you "sprint". So, for example, round 1 you will push the 11 cal bike hard, and then fall into a 30min pace for the rest of the round. On round 2 you will push the double unders and then fall into a 30min pace, then round 3 you will speed up the TTB AFAP, etc. etc.

I got into 8 rounds of this one. I started with a 'sprint' on the bike, then continued down the line of movements for the subsequent rounds.