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THURSDAY 180315

Warm-up:

Individual….

Row or Bike

Crossover Symmetry

Calf Stretch

Group…

200m Jog

10 Leg Swings

Pigeon Stretch

Calf Stretch on the rig

10 Hollow Rocks

10 Yoga Push ups

High knees down

Bunny Hops back

Setup and get moving….

 

Fitness and Performance:

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters
Run 800 Meters
50 Double-Unders or 100 singles

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

 

Mobility:

LAX Plantar Fascia

Mash Calves

Roll Posterior

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