A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C. shoulder sleeper X 10 breaths ea
-twisting lunge x 10 breaths ea
-5 step horse stance X 10 breaths
-breathe on back 4-6-7 for 2-3:00
Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.work up to a 1 rep weighted pull-up (men pronated, women supinated)-include BW in report
C.barefoot
-founder X 20 seconds
-8 point plank X 30 seconds
-side plank X 30 seconds ea
D.forward fold w/hands under feet X 10 breaths
-sphinx X 60 seconds
-breathe on back 4-6-7 for 2-3:00
No comments:
Post a Comment