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:Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right 2)5xGet ups Left 3)30 Yard Sprint 4)5xClean+Squat 5)5xPush Press 6)30 Yard Sprint 7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left 10)30 Yard Sprint
Option 3:Long Run or Swim 3-5x1 mile repeats every 10 min or 2000m swim <45min
Option 4: Long Row or bike 7,500m row for time Moderate pace or 45+min bike for distance
Option 5: 4 mile ruck < 60min
Option 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)
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