Sunday, July 19, 2015

Prehab:

Groiners/Samson stretch, 1-2 minutes
Fire Hydrants, 10 each direction
15 Arch ups
Downdog calf stretch, 20x

Warm-up:

50 feet of the following:
Bear Crawl
High knees
Butt kickers
Carioca- right
Carioca-left
Walking Lunges
10 Inchworms

Conditioning

“Michael”
3 Rounds
Run 800 meters
50 Back Extensions
50 Sit-ups
-35 min cap-

Notes:  The prescribed for this is on a GHD machine which can cause a bottleneck.  Feel free to perform the situps first if needed or substitute “supermans.”  Scale down the reps if needed to make the time cap.

Strength

Immediately following the workout, not for time:
2-4 Rounds
3 Wall Walks
10 Strict Dips or pushups
300m row, easy

Cool down:

Couch stretch, 1 minute each
Cobra stretch, 30 seconds
Down dog calf stretch, 20x
Cat stretch, 1 minute