Tuesday – 071216

Michelle P apparently LOVES dumbbell rows. She really appreciates the overall improvement on pulling strength and scap stabilization improvement they provide!
Warm-up/Injury Prevention
As a class, run 400 meters, then 3 rounds NOT for time:
16 single arm banded rows (8 each arm with a 1 second pause)
10 hip extensions on GHD with 1 second pause at the top
8 protract/retract push-ups
6 I’s, Y’s, and T’s with a band with a (4 second eccentric or negative every rep)

Workout of the Day
AMRAP in 15 minutes:
10 Deadlifts (185/133)
20 Sit-ups
10 Ring dips

If you can’t do ring dips, you will do 15 hand release push-ups instead.  You may do 10 however if that is enough.

Post your scores to the Whiteboard.