Start of our De-Load week
Prep
1-2 minutes rolling out hip flexors
1-2 minutes rolling out glutes
1-2 minutes rolling out scaps
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Activation
4 minutes of Dynamic movement @walking pace
400m run
3 minutes of Dynamic movement @running pace
Warm-up
3 Rounds
200m row ** increase pace
15 banded goodmornings
10 Push-ups *2nd R downward dog *3rd R DB presses
5 strict chin-ups *last two rounds 7 ring rows
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Mobility
:45 sec Banded OH/Shoulder Distraction stretch
:30 sec lunge w/elbow to the floor
:45 sec couch stretch
**Athlete specific
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Conditioning
5 Rounds
500m row
50 DUs
10 S2OH @155/ 103
2 Rope Climbs
30FT Front rack Lunge
–
45-54: @135/93
–
55-59: @115/83
–
60+: @105/73
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BE Complete
Bent over single arm rows: 3 sets x 7-9 reps *Heavy
RDLs: 3 sets x10 reps @45-50% 1RM DL
Weighted Situps l: 3 sets x15 reps