Tuesday, February 23rd 2016

Warm-Up:

500m Row

 

Movement Prep:

Foam Roll Thoracic Spine and Lats for 5:00

Forearm Stretch on Floor - :30 each for Extensors and Flexors

Quad-Hip Flexor Stretch – 2 x :30 p/leg

Bent-Leg Iron Cross x 10

Hollow Rocks – 2 x 20

 

Strength:

Gymnastic Iso Holds – Accumulate 2:00 total time held in each position.  May be partitioned anyway the athlete decides.

Tuck Hold

Frog Stand

Ring Support

Chin Over the Bar Hold

 

Conditioning:

10 Rounds

Row :30 @ 550/475 Watt Pace

:30 Heavy Farmers Carry