Sunday, August 21, 2016

Favorite Romwod Pose

Screen shot 2016-08-16 at 8.08.52 PM
#savasana

Prehab

Foam Roll Quads
20 Groiners
20 Scapular Retractions in ring row position
Plan hold 1 min

Warmup

Coach’s Choice Warm Up
Warm up Technique for Strength Work

Conditioning

40-30-20-10 reps for time of:
Toes-to-bars
Wall-balls

Rest 5 minutes, then,

40-30-20-10 reps for time of:
Hip extensions holding a plate
Wall-balls

Notes: Do not tear your hands. Keep time for EACH segment. You should score two separate times.
L1: V-Ups, 10/8lb, no plate
L2: Knee Raises, 12/10lb, 10lb plate
Rx: 20/14lb, 25/15lb plate

Cool Down

Foam Roll and Stretch where you are tight

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