Friday, December 18, 2015

18 Dec 2015-Friday (Conditioning)

Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Odd object Strongman   Log Clean + Press 6x3 Red Band Row x125 total

Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3

Option 2:  Long Run or Swim  6-7 mile run <<70min or 2750m swim <60min

 Option 3:  Long Row  or bike 12,500m row for time Moderate pace or 45+min bike for distance
 
Option 4: 5 mile ruck < 75min

Option 5:MB Circuit  Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Vert MB Toss

2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground

Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)

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