Friday-171013

Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then- movement prep with Coach

Flex Friday:
1) Bench Press- 3 sets of 5 @ 2.5# heavier than last week (Week 5/10), rest 2 min
2) Gun Show- 5 Rounds for time
-7 Supine Ring Rows
-14 DB Hex Press (50/35)
-“21” Barbell Curl (45/35)
*15 min cap.
3) Midline: Partner Weighted Plank Hold- 3 sets x 1 min hold

Mobility:
-2 min door frame pec stretch
-2 min lacrosse ball pecs

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