Sunday, September 11, 2016
Sunday Sun with VBC!
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
10 Rounds for time:
25 Air Squats
Run 200 Meters
15 Butterfly Abmat Sit-ups
Run 200 Meters
25 Double Unders
Notes: 45 minute cut-off. If you cannot do double unders do double the single unders.
Cool Down
Foam Roll and Stretch where you are tight
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