Mobility & Activation
Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side
Upper Body Warm-Up Series x 10 reps each
400 Meter EASY run and then …
Plank with Forward Reach x 6-10 per arm
Plank with Lateral Reach x 6-10 per arm
Plank with Forward Taps x 6-10 per arm
Plank with Lateral Taps x 6-10 per arm
A.
One set of:
Kick to Handstand on Wall (with hands turned out) x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 12-14 reps
Interval 2 – Handstand Walk x 1-3 meters (or attempts)
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Walk x 40 seconds (max distance)
*Accumulate distance as necessary or complete Max Donkey Kicks
Interval 2 – Freestanding Handstand Marching x 30-40 seconds
B.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 75%
Rest 2 minutes between sets
C.
Please complete at Zone 2 pace (60-70% of max HR):
100/75 Calories of Bike Erg or Row
*Every 2 minutes perform 1 Rope Climb or 3 Strict Towel Pull-Ups. Including 3, 2, 1, GO!
Rest 5 minutes and then. . .
For time:
100/75 Calories of Bike Erg or Row
*Every 2 minutes perform 50′ Farmers Carry. Including 3, 2, 1, GO!
35-54: 75/50 lbs
55+: 50/35 lbs
Time Cap: 30:00
D.
Core Blaster Courtesy of Coach Lalo:
Three rounds:
40 Seconds of Flutter Kicks
Rest 15 Seconds
40 Seconds of Scissor Kicks
Rest 15 Seconds
40 Seconds of Reverse Crunch
Rest 15 Seconds
*Then decrease work time by 10 seconds, and rest time by 5 seconds. Ex. for the next round you will work for 30 seconds instead of 40 seconds and rest for 10 seconds in between movements instead of 15 seconds.
Athlete Notes:
Please use today’s Zone 2 training to reset your mind and body! This session should be restorative, not exhausting. Dial back the calories if you feel like you need some extra rest this week. As a reminder, you can read more about Zone 2 training here
 and here, as well as estimate what your max heart rate is if you don’t know it.
If there is a different skill other than rope climbs that you’d like to work on then substitute in that movement. We are looking for athletes to move at a restorative pace for 20-30 minutes today so feel free to change things up if equipment limits you!
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.
Strength Accessory Option
A.
Three sets of:
Weighted Strict Pull-Up x 5 reps @ 21X1
Rest 20 seconds
Ring-Rows x 10 reps @ 21X1 (place feet on a box to make more difficult)
Rest 20 seconds
Seated Band-Resisted Rows x 20 reps @ 2011
Rest 2-3 minutes
B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds