MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Click HERE for Video
Banded Shoulder Distraction – 1:00 Each Side
Click HERE for Video
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Click HERE for Video
Pigeon Pose – 2:00 each side
Click HERE for Video
ACTIVATION
1:00 Light Bike, 5 Spiderman and Reach, each leg (Video HERE)
:45s Moderate Bike, 5 Walkouts (Video HERE)
:30s Moderate/Fast Bike, 5 Inchworms (Video HERE)
200 Meter Jog + 50 Meter Wreckbag jog
1 Round, at a “walkthrough” intensity. This is the order of the workout, and will prepare,
20 Double-Unders
10 Air Squats
100 Meter Run
50 Meter Wreckbag Run (50/35)
5 Kettlebell Swings
5 Calorie Bike
FITNESS
“Shred It”
160 Single Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (53/35)
40/30 Calorie Bike