NEO — DAY ZEUS

Warm-up 15 seconds jumping jacks 15 seconds arm circles both directions 20 seconds alternating thoracic rotations 20 seconds alternating lateral thoracic flexion with arm over 20 seconds alternating hip circles 4 cycles Heavy double kettlebell work 75% percentage of your 1RM UPPER BACK, SHOULDERS, AND CORE 1 minute to complete 6 shrugs 1 minute to complete 6 strict shoulder press 1 minute to complete a minimum of 10 CrossFit burpees 2 minute active recovery 5 minutes per round Complete 6 rounds Active recovery work Uneven rounds Child’s pose into arm through into downward dog Hold for 30 seconds and alternate for 2 minutes Even rounds Levator scapulae neck stretch into neck circles and scapula abduction Hold for 30 seconds and alternate for 2 minutes