Warm-up: Dynamic Warm-up, PVC pipe Shoulder Mobility

Activation (2 rounds):
10 goblet squats
10 KB swings
5 pull-ups

C&J for 5 sets, 2 reps each (60%, 65%, 70%, 75%, 80%)

21/15 Cal Bike or Ski or Row
15 TTB
9 Burpees

Cool down (Optional)
-2mins each: banded shoulder distraction, wrist stretch, pigeon pose
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Conditioning (optional):
– 2 miles conducted at 85-95% of ME

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s