April 3, 2015

A) 2 minute row 

1 minute roll out upper thoracic 

1 minute roll out IT Bands/side 

1 minute Banded distraction on Rig

1 minute Couch Stretch/side

1 minute Runners stretch (lunge position)/side

Weighted Glute Bridge x 10/side

Scap activation


B) Every 90 seconds for 18 minutes: (rotate through moves)

Set 1: Overhead Squat x 3

Set 2: Scap Retraction x 10

Set 3: Russian Twist with 20#/14# med ball x 10/side


C) Three Rounds for time:

Run 400 m

21 KB Swings heavy

12 Box Jumps 24″/20″



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