Month: October 2017

Tuesday, 103117

  Prep 3 mins rolling out upper thoracic 2 mins rolling out lats 2 mins rolling out chest **lightly # Activation 10 quadrupeds **each 10 vertical serratus punches w/foam roller 10 push-up scap retractions **https://www.youtube.com/watch?v=MFaZPiOu6gE 10 light weight lying single arm serrates punches # Warm-up 3 Rounds 1 min bike intervals :15 sec easy:15 sec …

Tuesday, 103117 Read More »

Thursday, 102617

Recovery Day  10 min row 2:05/2:15 Into  10 min bike :30 @80% :30 easy  Into 20 min bike flush. Every 2 min get off and perform 30′ of 1 dynamic movement that you need further mobility with  + 10-15 min of static atetching and focuses foam rolling or target rolling  + Light crossover symmetry