MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Medball Thoracic Opener – 2 Sets of 1:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each) (Video)
8 Alternating Spiderman and Reach (Video)
12 Russian Baby Makers (Video)
Barbell Warmup (Video) – Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Low intensity walk through to feel the transitions:
50 Meter Jog, 5 Wallballs
50 Meter Jog, 4 Deadlifts
50 Meter Jog, 3 Burpee Box Jump Overs
50 Meter Jog
“Hot Potato”
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)