Warm-up:
- Dynamic stretching (shoulder rotations, trunk/hip rotations, knee rotations, bend and reach w/flat back, etc)
WOD:
- 1 Mile Swim relay - Each partner must swim at least 50 yards per leg (two lengths of the pool)
Post time to complete to Comments.
Post time to complete to Comments.
Cool Down:
Rig:
- Hang from
Rig (1min)
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
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!