Monday, 090318

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

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