Foam Roll/TP/Correctives Dynamic Warmup
Option 1:Long Run or Swim 3-4 mile run < 30min or 1250m swim <30min
Option 2: Long Row or bike 5,000m row for time Moderate pace or 30min bike for distance
Option 3: 1 mile ruck repeats < 12min/mile rest 5-8min
Option 4: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)
Option 5: Body Weight Option 3-5 Rounds
1)BW Squats x10 2)Push Ups x15ea 3) Sit Ups 4)30 Yard Sprint 5)Squat Jumps x10 6)Superman x15 7)30 Yard Sprint 8)Walking Lunges x12 9)Prone Shoulder taps x15ea 10)Bearcrawl fwd/back 10yards each 11)60 Yard Sprint Shuttle 12) Sit Ups
Rest After finishing each round
No comments:
Post a Comment