Monday – 121916

Friday’s noon class doing a great passive piriformis stretch. Just lay back, relax (if you can) and let your body weight do the work. If you feel like it’s tight but you aren’t feeling much of a stretch, it’s time to start smashing!  A tight piriformis would be the first place I would look if someone came up to me (especially someone who sits cross legged all day at a desk) with back pain/tightness.

Front Squat
Find your 3 rep max.
We will perform our band laterally distracted hip mobilization first.

Workout of the Day
50 wall-balls (30/20)
1 mile run
50 wall-balls

Every time you break the wall-balls, perform 8 burpees. If you are going to have to break the wall-balls a lot even at a scaled weight, bump the reps down to 40 but keep the burpee penalty.  Scale the run to try and keep this workout AROUND 20 minutes or faster.

Post your scores to the Whiteboard.

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