Activation, Mobility & Warm-Up
2 Minutes Assault/Echo Bike @ easy pace (nasal breathing)
Banded Perfect Stretch x 60 seconds per side
60 Seconds Assault/Echo Bike @ easy pace (nasal breathing)
Banded Fire Hydrants
x 5 reps + 20-second iso hold per side
30 Seconds Assault/Echo Bike @ medium pace (nasal breathing)
Wall Slides x 5 reps (slow and controlled)
A.
Three sets of:
30 Double-Unders or 30 Seconds of Double-Under attempts
20 Alternating Lateral Shoulder Tap
s
3-5 Turkish Get-Ups
B.
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – Double Kettlebell Front Squat x 6 reps @ 4141
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Death March x 12 reps @ 3011
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for the remainder of 60 seconds
Station 5 – L-Sit or L-Sit Progression x 60 seconds
C.
Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds
Bent Over DB Rows x 8-10 reps
Rest 60 seconds
Ring Hamstring Curls x 10 reps
Rest 60 seconds
D.
Three sets of:
Half-Kneeling Pallof Press x 10 reps per side
Rest 45 seconds
Hollow Body Hold x 30 seconds
Rest 45 seconds
Athlete Notes:
Low-intensity today! Many of you will be coming off the weekend having given everything you had into each event. We want today to be low intensity and low in volume. Today will still be a challenge (especially those double KB front squats) but in a different way. As always, go by feeling this week. Please adjust the progressions as you see fit. This week isn’t about how much you can lift or the fastest times; it is about recovering and getting some movement flow in while your body and mind rest up.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Ten sets for times of:
Row 400 Meters
Rest 2 minutes