MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Medball Thoracic Opener – 2 Sets of 1:00 (Video)
Banded Shoulder Distraction – 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 Easy Row, into:
2 Rounds:
3 Spiderman and Reach, each leg (Video)
5 Sit-Ups
3 Walkouts (Video)
5 Sit-Ups
350 Meter Moderate Row, into:
5 Scap Retractions + 7 Pushups + 9 Air Squats
200 Meter Fast Row into:
3 Kipping Pull-Ups + 7 Pushups + 9 Air Squats
“Barbara”
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds