Tuesday, March 29th 2016

Warm-Up:

Walking Lunge x 20m

Toe Pulls x 10m

Leg Cradles x 10m

Leg Swings x 40

Run 800m

 

Movement Prep:

Shoulder Rolls x 10 Forward/10 Backward

Thoracic Mobility Stretch x :30

Chest Opener on Rings x 1:00

Mini-Band Shoulder External Rotation – 2 x 10

Plank to Down-Dog x 10

Shoulder Taps x 20

Single-Leg Glute Bridge – 2 x 5 p/leg

 

Strength:

Four sets of:

Ring Dips x 8-10 reps

Rest :60

Turkish Get-Up x 10 reps

Rest :60

Dumbbell Bear Crawlx 20m

 

Conditioning:

“Triathlon”

For Time:

500m Row +

30 Cals on AA bike +

400m Run