Sunday, July 26, 2015

Prehab:

Hip extension with band, 1 minute each
Foam roll IT band, calves, 3 minutes
Samson stretch, 30 seconds each
Leg swings, 10 each way

Warm-up:

50 feet of each:
Frankenstein walk
High knees
Butt kickers
High skips
Bear crawl
Duck walk

Conditioning

Triple 3 Event from 2014
Row 3,000 meters
300 double-unders
Run 3 miles
-45 min cap-

Notes: RX is as prescribed.  Feel free to scale the distance and reps as needed to finish under the time cap!  If there are not enough rowers you may start on the one of the other 3 movements.

 If you cannot perform double unders yet, perform 750 singles.

Cool down:

Foam roll IT band, quads
Plow, 30 seconds
Downdog calf stretch, 20 each
Pigeon, 1 minute each