GENERAL WARM-UP (0:00-20:00)
Dynamic Mobility Set
1:00/1:00 IT Band roll
1:00/1:00 Lat roll
10 Rollover v-sit
10/10 Lying leg crossovers
10/10 Dynamic hamstrings
10 Sprinter hammy to samson stretch
10/10 Scorpions
10/10 Kneeling shoulder taps
10 Boot strappers
Running warm-up (on turf)
5 Exercises completed 2x 10m w/ 10m jog after each
High knee run
A-skip
B-skip
Straight leg run
Karaoke high step
TRANSITION (20:00-25:00)
CONDITIONING
6/5 MILE BIKE
WOD (25:00-45:00)
For time:
Bike 6/5 miles
STRENGTH/ UPPER BODY PULLING (45:00-60:00)
3 sets
3 Strict Pull-ups
*Add weight to scale up or use a partner assist if needed to scale.
3 sets
10 Seated banded lat press downs + 0:10 Hold at thigh after last rep
10 Ring rows (supine for more of a challenge or regular for beginners)
*Perform pigeon stretch or standing calf stretch between each set of the pulling exercises.
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