WEDNESDAY 5/31/2017

Set the low rings, just a few inches off of the ground.

5 rounds, not for time

• 10 Plank Shrugs
• 10 Pike Shrugs
• 5 I-Y-T Extensions

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Plank Shrugs - Start in a pushup position with hands on the rings. Make sure your hips are flat, and round your back. Shrug your shoulders down as much as possible, while keeping your body flat, then push back up to your starting position. Arms stay straight the whole time. Think about mobilizing your shoulder blades around your rib cage.

Pike Shrugs - Start seated with your legs straight out in front, and your hips between the rings. Lift your hips off of the floor, but leave your feet down. Shrug your shoulders through full range of motion while keeping your arms locked. Pause at the top and bottom.

I-Y-T Extensions - Start in a pushup position. Keep your body tight, Begin by moving your hands straight forward (making an "I" shape). Only go as far as you can hold your tight shape, then return to neutral. Next, move your hands out at an angle (making a "Y" shape), then return to neutral. Finally, move your hands out to the sides (making a "T" shape). That makes one rep. Now do 4 more :)