No tags yet.
WARM-UP
1) Row the following distances using the intensity (pace) listed:
- 60s warm-up Row, 50-75% pace
- 2 minutes of 20s Sprint, 10s Recovery Row Pace
- Rest 90s - 2 minutes
- 2 minutes of 20s Sprint, 10s Recovery Row Pace
2) Crawling & Dynamic Stretching Warm-Up (perform each for 10 yards)
- Tall Bear Crawl (legs straight)
- Low Bear Crawl (knees stay at 90 degrees)
- Lateral Plank
- Crab Walk
- Crab Walk to Low Bear
- Gorilla Hops
- Inch Worm’s
- Spider Stretch
- Cossack Squat
3) Single Lacrosse Ball Series: Lat, Scap/Trap/Pec/High Glute/Hip Flexor/Quad/Hamstring/Calf Smash, 30s per area
ACTIVE MOBILITY (60-90s per area)
1) Low Back Smash w/Double Lacrosse Ball
2) Low Back Press-Up + Perfect Stretch
3) Hamstring Tack & Floss
4) Banded Hamstring Stretch
WOD: Perform the following for 5 rounds total:
Using a 2-minute clock, complete the following work for total reps: - 10 Burpees - 200m Row - Use time remaining to accumulate as many Burpees as possible
**REST 2-minutes between rounds
**SCORE is total # of Burpees accumulated over the course of the 5 rounds
COOL DOWN
1) Walk 100m
2) Foam Roll
3) Core: L Sit or Tuck Hold on Parallettes (Tabata style: 20s On, 10s Off, 8 consecutive rounds)
4) V Stretch, 2-minute relaxed hold