Skill training was Squat calf raises which was fine.
The main workout was Broadway..
100 Shoulder Diamonds (basically like jumping jack arms touching at the top and bottom without jumping)
10 pull ups (Rnd 1 Rip 60, 2 Burgundy band, 3 Neg Chins)
20 tricep dips (On chair to make them harder as greater Range of motion Rnd 1 10 straight leg & 10 slightly bent, 2 12 straight 8 bent, 3 20 straight through with straight legs ;) )
20 bodyweight rows (All Rip 60)
20 Pike Push ups (Rnd 1 10-10 2 10-5-5, 3 9-4-4-3)
x 3 sets with 1 min break in between.
Total time it took me was 28 mins but my shoulders OMG!!!! 300 shoulder diamonds as well as tricep dips and then pike push ups!!!
Then went straight into BOD Yoga Week 2 Balance - which was a little challenging until the downdog section near the end and my shoulders just couldn't hold me up there for the time they wanted :(
My shoulders still feel dithery 2 hours later!! I need to get ready to embrace the DOMS that are coming my way ;(
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