Mobility:
15min Trainer led mobility to shoulder and surrounding tissue.
http://www.youtube.com/watch?v=M7EB1ft8UxYMuslceChainRecruitment/Core:
1-2min of cumulative planks holds on rings. Variations range from standard pushup/plank position to hands wide in cross position. Choose wisely young grasshopper.
WOD:
16min alternating Tabata
-Ring Dips
-Box Squats (low box, bodyweight/air)
Note: For box squats today 2 things are goal, full range of muscle recruitment and explosion up from box. Use low box with decent distance from body. Do not allow upper body to relax while ‘touching down’ but DO allow hip to relax. Try to really focus on full muscle recruitment rather than just ‘slinking down’ or ‘collapsing’ to the bottom.