03.11.15

Fitness
A1.run 800 meters X 2; rest 3:30
A2.row 800 meters X 2; rest 3:30
*Perform 2, 10 second fartlek surges during each interval, then return to pace.
B1.bridge rotations (wall or floor) X 8 alternating X 2; rest 30 seconds
B2.single leg hamstring PNF X 30 seconds each X 2; rest 30 seconds
B3.supine bent knee circles X 10 (alt X 2); rest 30 seconds
B4.loaded dorsi flexion X 45 seconds each X 2; rest 30 seconds

Performance

A1.planche progression X 6-10 seconds X 3; rest 45 seconds

A2.front lever progression X 6-10 seconds X 3; rest 45 seconds

A3.15 hollow rocks X 3; rest 75 seconds

B.run 400 meters X 4; rest run time