March 22

Sunday, March 22, 2015

Prehab:

Gristle/Groiners, 2 minutes
Reverse plank hold, 30 seconds
Super rack stretch, 1 minute each
Samson stretch, 30 seconds each
Downdog ankle stretch, 20x

Warm-up:

Run or Row 200 meters
50 feet of each:
High knees
High skips
Butt kickers
Carioca
Crab walk
Ape walk

Cool down:

Straddle stretch, 2 minutes
10 Wall extensions
Couch stretch, 1 minute each
Overhead band distraction, 1 minute each

Fitness Conditioning

AMRAP 35 minutes:
100 meter Farmer carry
200 meter run
20 Dips
20 Hang Power Cleans
250 meter Row

Notes: Prescribed is 55/35 kbs, ring dips and 95/65.  Scale to maintain continual movement!