16 Nov 2016-Wednesday (Check yourself or Wreck yourself)

Check Yourself (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 :45sec 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
Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace


OR....
Wreck Yourself (No Recovery)
Foam Roll & Stretch
Dynamic Warm Up
Row
1000M x5-6reps   2 min recovery between reps. 
Trying to achieve the best avg over the 5-6 reps.
Best Posted Avg so far.......1:50.02per 500m throughout the course of the 6000M covered