WOD: approximately EMOM. If transition takes a little time,don’t worry about it. If you hit failure or complete an exercise before theminute, then rest for the remainder of the minute
-60s max bent hollow holdhttps://www.youtube.com/watch?v=wup7ri2D1zk
-60s cat cow. Be sure neck positions follows the spine
-60s Static Seated Shoulder Flexion with PVC pipe
-60s max bent hollow rock
-30s table pose, rest the remainder of the minute
-30s Static Standing Shoulder Extension with PVC. Rest theremainder of the minute https://www.youtube.com/watch?v=BS_JIvS-Pqo
-60s max straddle hollow body holdhttps://www.youtube.com/watch?v=XgIWNh-Bjzo
-30s table rock, rest the remainder of the minute.Externally rotate shoulders and retract scapulae at the top
-30s Supine Floor Handstand Flexion with PVC
-30 s standing shoulder extension with PVC. Open chest andpull shoulders back https://www.youtube.com/watch?v=xLeslHMjRC4
-60s max straddle hollow rock
-30s table inside out. Keep hips and chest elevated at alltimeshttps://www.youtube.com/watch?v=RPCzwSCPypg&index=8&list=PLrEG2939TkBb_Zm-R3nXf5_0y4NJMie9T
-30s Prone Floor shoulder Flexion with PVC,https://www.youtube.com/watch?v=wCDCIXTRHIg
-5 slow dislocate pass throughs
-60s max hollow body hold
-30s shoulder bridgehttps://www.youtube.com/watch?v=Ap_y0OcQOKM&feature=youtu.be&t=207
-10 reps Prone Floor shoulder Flexion Pulses with PVC https://www.youtube.com/watch?v=CdFRtpV7Xoo
-5 slow inlocate pass throughs.
-60s max hollow rock”