Sunday, August 24, 2014


Posterior chain floss
Overhead band distraction
Scapula Push ups
Handstand hold

Cool down:

Cat stretch on box, 30 seconds
Pigeon, 1 minute each
10 Wall extensions


Run 200 meters
10 T-push ups
:30 seconds Hollow Rocks
10 Deck squats
10 Pull ups or Ring Rows



40 min AMRAP:
Run 800 meters
20 DB Power Clean and Push Press (35/25)
20 Situp Standups with Medball
20 Clapping or Hands Release Pushups
20 Back Extensions
20 Pullups or Ring Rows
3 Wall Walks

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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