Wednesday 1.12.21

Prep

Equipment Required: Medium band, foam roller, plyo box

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 5 each Box Step-ups

– 5 each Thoracic Rotations

– 10 Banded Overhead Goodmornings

A.

Every 6:00 x 4

Min 0-2: Max Cal Bike

Min 2-4: Max Turkish Get-ups (53/35)

Min 4-6: Max Box Jumps w Step-down (24/20)

– Goal: Sustainable pace, nasal breathing throughout. Score = How many hours of sleep you got last night.

L3: (44/26)

L2: (35/20)

L1: (26/DB 15) (Turkish Sit-ups) (Box Step-ups)

B.

Recovery

10:00 easy cardio Bike, Run, Ski, Light Sled Push

– Goal: Easy pace, nasal breathing throughout.

C.

Side Plank with DB external rotation

3 x 8-10 each. Rest 60s.