Warm-up:
- 3-4 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- Row 500m
- Then 2 rounds not for time
- 10 GHD hip extensions
- 10 light goblet squats
- 10 GHD sit ups
WOD:
Back Squat
3-3-3-3-3-3-3-3 @ 70% 1RM, 90 second rest between efforts
Follow with:
4 x 25 AbMat sit ups, 4 x 20 walking lunges, alternating
Swimming tomorrow!
Post squat loads to Comments.
3-3-3-3-3-3-3-3 @ 70% 1RM, 90 second rest between efforts
Follow with:
4 x 25 AbMat sit ups, 4 x 20 walking lunges, alternating
Swimming tomorrow!
Post squat loads 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!