Warm-up:
- Dynamic stretching (shoulder rotations/trunk rotations/knee rotations/bend and reach w/flat back, etc)
Row 500m then:
- 2 rounds
- 5 strict pullups
- 10 air squats
- 10 pushups
Row 500m then:
- 2 rounds
- 5 strict pullups
- 10 air squats
- 10 pushups
WOD:
- Weighted Pull ups: 3-3-3-3-3
- Bar dips 3 x Max Effort
- 100 AbMat Sit ups
- Bar dips 3 x Max Effort
- 100 AbMat Sit ups
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!