3.4.16

This is all a suggestion. If you need/want to do something different do it…

Warm up: 8 min cardio(low intensity)

50 jumping jacks

10 back extensions+1 minute medium intensity bike+mobilize hips 2 minutes x 3 rounds

Round 2 mobilize hamstrings

Round 3 shoulders

Then 10-20 minutes of focused mobility.

:90-3:00 dry run of 16.2

Rest 5 minutes

A) 16.2

B) row 500 m low intensity

5 strict pull-ups

Row 500 m moderate intensity

10 strict pull-ups

Row 500 m low-moderate intensity 

15 strict pull-ups

C) bent over rows 3×10 lightish weight

Friday, March 4th, 2016 at 6:25 am / Competitive