Wednesday, January 6, 2016

6 Jan 2016-Wednesday (Active recovery)

Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint  16-20 moderate effort sprints of :30sec Rest :90-:120sec between each rep


Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :30sec rest
1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min


Foam Roll & Stretch


This is a moderate effort / recovery day.  This should allow you to recover from previous workouts before a very intense session on Thursday.  Use this day to stay active but RECOVER!!!

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