IMG_8047.JPG

MOBILITY

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

Banded Shoulder Distraction – 1:00 Each Side

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 each side

ACTIVATION

200 Meter Slow Jog + 5 Walkouts (Video HERE) + 10 Alternating Spidermans (Video HERE)
100 Meter Slow/Medium Jog + 5 Scap Retractions + 10 AbMat Sit-Ups
100 Meter Medium Jog + 5 Inchworms (Video HERE) + 5 Toes to Bar

2 Rounds, resting 1:00 between. Build in intensity:
100 Meter Run, 3-6 Toes to Bar

Aim is to find our workout pace, and dial in the transition moving to our first Toes to Bar.

"CEMENT MIXER"

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

6 Comments