Sunday, June 7, 2015

Prehab:

Monster walks, 10 each direction
Posterior chain flossing, 1 minute each
1 minute Handstand hold or Plank hold
15 Scapula Push ups
Gristle/Groiners, 1-2 minutes

Warm-up:

Jog 200 meters
20 Mountain climbers
10 Burpees
15 Sit ups
10 Squats
:30 second Hollow hold

Cool down:

Straddle stretch, 2 minutes
Pigeon stretch, 1 minute each
10 Wall extensions
Cat stretch, 1 minute
Active hang, 1 minute

Conditioning

800m Run or Row
3 Rounds:
10 KB Swings
5 Goblet Squats
10 Push-ups

800m Run or Row
3 Rounds
15 Sit-ups
10 OH Walking Plate Lunge
10 Air Squats

800m Run or Row
3 Rounds
20 Sec Hollow Hold
20 sec HS Hold
50ft Bear Crawl
50ft Crab Walk
– 35 min time cap

Notes: The RX weight for the KB swings are 32/24kg.