MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)

Banded Shoulder Distraction – 1:00 Each Side (Video)

Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)

ACTIVATION

500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Jane Fondas
10 Alternating Spiderman and Reach (Video)

2 Rounds of:
4 Scap Restractions
8 Pushups
12 Air Squats

Finish with…
250m Row + 200m Run at 80% intensity

WOD

"BOAT RACE"

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

9 Comments