Sunday

Sunday, July 6

Prehab:

Posterior chain floss
20 Scapula Push ups
Groiners
10 Wall extensions

Cool down:

Pigeon stretch
10 Jefferson curls
10 Wall extensions

Warm-up:

Run 400 meters
10 Burpees
10 Jumping lunges
10 Pike Sit ups
15 Squats
15 Mountain Climbers
15 Tuck ups

Fitness Conditioning:

With a running clock:

0:00-
3 rounds for time of:
30 Sit ups with Med ball (20/14)
15 Wall ball

At 15:00-

2 rounds for time of:
50 Squats
40 Push press (75/55)
30 Pull ups or Ring rows
20 Burpees

At 35:00-

For time:
60 DB Snatches (40/25)
60 DB Walking lunges (hold both DB)

-45 minute cap-

Notes: Score each piece separately, either time or reps completed.

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

 Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.