March 2016: BIRTHFIT Online Coaching Bonus

Warm-Up
Spend some time rowing. First minute is nice and easy, Second minute is around 60-70%, and third minute is around 80-90%. Do this for three to five rounds depending on how you feel today.
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Activations & Mobility
Standing Triangle Pose
60 seconds each side and repeat
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Standing Overhead Hold: You choice of object.
4 x 30s
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Functional Progression Part 2: Review from Yesterday!
25 reps Each Side
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Strength
Focus on form and quality. The dumb bell presses are seated so make sure your posture is on point. Your legs can be in a little straddle to make room for belly.
Perform 3 rounds for quality:
8 Inverted Rows
12 Seated Dumb Bell Presses
Conditioning
Interval style training within a given amount of time. Pick a weight for the push press that you can comfortably do 10 reps in a row for at least 2 rounds. You can walk or run the 200m. Or, you can substitute 20 box step-ups or a 250m Row.
AMRAP 16:
200m Run/Walk
10 Push Press
-Rest 60s-
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BONUS:
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