Warm-up:
- Row or Run 400m
- 20 Ab Mats
- 20 Air Squats
- 20 Ab Mats
- 20 Air Squats
- 6 Handstand holds (10 secs each)
WOD:
- Push Press - 3-3-3-3-3
- Do 5 Toes-to-Bar after each set, and 100 AbMat situps to finish the WOD.
*Swim Suits and goggles for tomorrow
- Do 5 Toes-to-Bar after each set, and 100 AbMat situps to finish the WOD.
*Swim Suits and goggles for tomorrow
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 to Comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!