Thursday 5.10.18

Essentials:
A.
12min
Advanced Rehab Warm Up Movement #1
Band Pull AParts x 16 reps
Advanced Rehab Warm Up Movement #2
Banded Row x 16 reps
Advanced Rehab Warm Up Movement #3
Monster Walk x 16 Steps

B.
16 min EMOM
1. Battle Rope x 45 sec
2. Bulgarian Split Squat x 6 reps per leg
3. Row x 45 sec @900/700 cal per hour or greater
4. Single Arm Plank Hold x 45 sec

C.
Mobility
Foam Roll Calf x 1min each side
Squat Hold x 45sec
Foam Roll Glute x 1min each side
Squat Hold x 45 sec
Foam Roll Quad x 1min per side
Squat Hold x 45 sec
Back x 1min
Squat Hold x 45 sec

Fitness/Performance:
A.
12min
Advanced Rehab Warm Up Movement #1
Band Pull AParts x 16 reps
Advanced Rehab Warm Up Movement #2
Banded Row x 16 reps
Advanced Rehab Warm Up Movement #3
Monster Walk x 16 Steps

B.
16 min EMOM
1. Battle Rope x 45sec
2. Bulgarian Split Squat x 6 reps per leg
3. Row x 45 sec @1000/800 cal per hour or greater
4. Single Arm Plank Hold x 45 sec

C.
Mobility
Foam Roll Calf x 1min each side
Squat Hold x 45sec
Foam Roll Glute x 1min each side
Squat Hold x 45 sec
Foam Roll Quad x 1min per side
Squat Hold x 45 sec
Back x 1min
Squat Hold x 45 sec