072 : 012 The Quest S2E9 (center mass)
This session is a little bit easier to put together and felt more cohesive. It is still missing a turning component or some kind of twist but felt like altogether it was balanced. I started with a bit of a shakeout on this because the upper and lower days were lingering. If you aren’t sore it isn’t necessary.
Warm
5 rounds
10 cal bike
10x SLDL (go up in weight each round
30 sec Foundation Hinge
30 sec Alt. Scorpion
30 sec Spine Extension Stretch
Work
10-20-30 sec (equal rest)
4×20/10 Lat Pull Down (hold for rest)
4×20/10 Foundation Hinge (Loaded) hold for rest
4×20/10 Reverse Hyper (full rest)
4×20/10 GHD sit up (rest in coffin position)
Finish
2min Weighted Spine CAR
2min Passive stretch in spine extension
