April 15, 2016: Movement - Power & Grace Performance

Warmup/flexibilty	60 sec. foam roll lats e/side 60 sec. trap mash e/side
Strength	Accumulate 30 e/arm – single arm KB OHS -add weight as able but don't let arm bend
Skill	A) 4 sets of 5 e/side -HS leans into alt. arms (focus on stacked body, don't overreach w/ neck etc) B) 3x through, rest as needed -10 ft HS walk to wall w/ 30 sec. hold -20 ft. HS walk to wall w/ 20 sec. hold -30 ft. HS walk to wall w/ 10 sec. hold -40 ft. HS walk to wall w/ 5 sec. hold
Core	100 alt. weighted sidebends 50 e/side – around the world w/ light weight