Month: October 2018

Friday, 101918

  Prep 1-2 mins rolling out scaps 1-2 mins mashing out traps 1 min Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 600m row **increase pace every 200ms – 3 min bike :30 hard/:30 legs only – 20 Mountain climbers 15 supermans 15 hollow rocks 10 air squats w/3 sec count down # Warm-up 8 alt …

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Tuesday, 101618

    Prep 2 min bike @70% 4 mins of dynamic movement @walking pace # Activation 2 min bike @ @80% 4 mins of dynamic movement @running pace # Warm-up 3 Rounds 8 air squats 6 box jumps **stepping down 4 BB Push presses w.pause @top # Mobility :45 sec Banded OH/shoulder distraction **https://www.youtube.com/watch?v=-cUJpz5aGCI :30 …

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