Thursday 8.8.19

Essentials
A.
20min emom
1.Tire flips x 3 reps
2. Run x 100 meters
3. Sled Pull x 50 meters empty
4. Run x 100 meters

B.
Mobility / Recovery
3 Sets
Banded external rotation W x 10 reps
Foam roll lat x 30 sec per side
Cyclist Squat x 10 reps
Foam roll calf’s x 30 sec per side
Single leg banded kickout to the side x 10 reps per leg
Foam roll Glute x 30 sec per side

Fitness
A.
20min emom
1.Tire flips x 3 reps
2. Run x 100 meters
3. Sled Pull x 50 meters empty
4. Run x 100 meters

B.
Mobility / Recovery
3 Sets
Banded external rotation W x 10 reps
Foam roll lat x 30 sec per side
Cyclist Squat x 10 reps
Foam roll calf’s x 30 sec per side
Single leg banded kickout to the side x 10 reps per leg
Foam roll Glute x 30 sec per side