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 3-5 mile run <40min or 2000m swim <45min
Option 3: Long Row or bike 7,500m row for time Moderate pace or 45+min bike for distance
Option 4: 1 mile ruck repeats x3
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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