07.18.2018

Hey Everyone!

This weeks Super Sunday session (June 22nd) with John will be cancelled; He’s out of town for the week.

Super Sunday will resume next week (June 29th). Try and get outside this Sunday and enjoy the Okanagan summer; go for a run, a hike, or a swim!

Warm up:

3 rounds (30 sec each)
Shoulder circle forward
Shoulder circle backward
Plank hold
scorpion kicks
Bottom squat hold (engaged)

Rest 1:00 between rounds

Strength:

A) Super Set :  4 rounds
10 DB strict press (seated on a box/bench, AHAP, Across)
20 Pull apart (slow and controlled)
Rest 1:00-2:00

B) Super Set : 4 rounds
6 Negative pull up (4-5 seconds down, weighted if too easy)
12 Lateral raise (arms 90 degrees)
Rest 1:00-2:00

Finisher:

Tabata Alternating : 16 rounds (8 minutes)
Hollow hold
Banded bicep curls

Recovery:

1. Banded overhead distraction; 2:00/
2. Overhead rib mobilization; 2:00/