Sunday, September 18, 2016


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


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


5 Rounds for time:
Run 800 Meters
10 DB Squat Cleans
15 DB Burpees
20 Pull-Ups

Notes: 50 minute cut-off. Scale the pull-ups for newer athletes.
L1: 15/10, Ring Rows
L2: 25/20, banded pull-ups
Rx: 30/25

Cool Down

Foam Roll and Stretch where you are tight

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