Blog Search

Friday 6.16.17

By: 0

Run bike or row x 3:00

Mobility
Foam roll hamstrings

Lax ball scrap/first rib/trap
Pigeon pose

Warm-up
Row 300
Inchworm push-up x 5
Spider-Man and reach x 5
Then 2x
Ring row x 10
Light kb swing x 15
Plank x :30

Rx1
A. Every minute for 12 minutes
Minute 1 – deadlift x 6-8 reps
Minute 2 – hanging knee raise x 15

B. Every 4 minutes for 16 minutes
Run 200m
Thruster x 15
Ab-mat sit-up x 20

Rx2
A. Every 2 minutes for 12 minutes
Deadlift x 4-6 reps

B. Every 4 minutes for 16 minutes
Run 250m
Thruster x 15 (95/65#)
Toe 2 bar x 15