BUMPs

httpv://youtu.be/pBPVLA4
Today in class I tried to keep most of the work centered around scapular retraction. Why? Because it is something I struggle with, particularly with the barbell overhead. What makes scapular retraction so important? It makes for stronger structure and less muscular strain.

So what is scapular retraction? It’s when you slide your shoulder blades down your back like when your yoga teacher tells you to keep your shoulders away from your ears in up dog position.

Boiled Water
Part 1: Strength
EMOM 8 minutes
Deadlift
Part 2: Metcon
12 min AMRAP
12 step ups (24/16 kettlebell) (20″ box)
12 over/under

Check the whiteboard for numbers.

Oh and a BUMP? Beautiful universal motor pattern, which is what scapular retraction is and what holding on to a kettlebell isn’t (how do you hold the stinking thing?).