Sunday, August 10, 2014


Wrist mobility
Scapula Push ups
Lat activations

Cool down:

Calf stretch

Warm up:

Jog 200 meters
10 T-push ups
:30 second Handstand or Plank hold
15 Sit ups
20 Walking lunges
:30 second Handstand or Plank hold
10 Burpees


40 min AMRAP:
Run 400 meters
20 DB Snatch, alternating
20 Grasshoppers (l/r equals 1 rep)
20 Pushups
20 Back Extensions
20 Pullups or Ring Rows
3-5 Wall Walks

Notes: If there is a bottle-neck on the Back Extensions, just move onto the pullups and come back to it. Remember to scale the movements to allow for continual movement.

Nothing should be too challenging or heavy that you have to take extended breaks!

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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