Thursday 021116

training; 

4 min row - 10/7 damper

couch stretch - 2 min/leg

4 min farmers walk - 70/53

four-way shoulder girdle stretch - 2 min/arm

4 min: 10 bent over DB row + 30 sec FLR

pidgeon stretch - 2 min/leg  

4 min: pull up negatives/strict pull ups w/5 sec eccentric

4 min thoracic tack and floss + modified PAILs/RAILs for thoracic posture  

today's goal: 

- get mobile, fluid movement, flush

- give your brain a break  

- good blood flow and some aerobic pieces  

- get prepped and physically ready for Nutrition Focus Course tester tomorrow