MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each.
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side
ACTIVATION
500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Jane Fonda
10 Alternating Spiderman and Reach
10 Calorie Bike Row, starting slow and picking up gradually after 5 calories.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
"FIRE ALARM" (30:00 min cap)
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row/Bike
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row/Bike
3 Rounds of the “Bergeron Beep Test”
1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees