Sunday, July 12, 2015

Prehab:

Fire Hydrants, 10 each direction
Bottom of squat, 1 minute
Super rack stretch, 30 sec each
Reverse Snow Angels, 20x
Downdog calf stretch, 20x

Warm-up:

Jog 200 meters
15 Squats
10 Inchworms
10 Pike Sit ups
10 Jumping Squats
5 Burpees
5 Deck squats

Conditioning

800m Row
then
7 Rounds
20 Sit Ups
20 No Push Up Burpees
20 Air Squats
20 Push Ups
then
600m Run (400m+200m)
-40 min cap-

Notes:  These are basic movements, but be sure to maintain quality AND intensity!

Cool down:

Pigeon stretch, 1 minute each
Straddle, 2 minutes
Cat stretch, :30 seconds
10 Wall extensions