Sunday, September 18, 2016

Sunday, September 18, 2016

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

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
Rx+:40/30

Cool Down

Foam Roll and Stretch where you are tight