Thursday 11-09-17

Wednesday, November 8, 2017

Warm Up: 
Foam Roll- as general maintenance
Run, Row, or Bike- for 3-5 mins 
+
Dynamic Mobility: 
Moon-to-Sky X 10 
Knee Pushes X 10 
Sky Reaches X 10 
+
Skill Work:  
1st:  Squat Therapy to Target (med ball) X 10-15   
2nd: BB Staggered Stance Good Mornings X 10-15 per  
3rd:  Partner Calorie Row Sprints 2-4-6-8-10 each 
4th:  Barbell Deadlifts as a build 

 

Strength: 
Deadlift, build to a moderate single 
+
Workout: 
Every 3 Mins for 18 Mins:

15 Wall Balls 20/14  
10 Deadlifts 225/155 
10/8 Cals on Bike or 12/10 Rower 
- perform each round @ 100+% effort  

 

Mobility: 
Low Back Rotational Stretching 

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