WORK CAPACITY
Warm Up: 3 Rounds
200m Run
2 Hip Swivels
10 Squats
5 Band Pull Aparts
1 SAM mobility
10 Push Ups
1) 4 rounds of:
6 Pull Ups (chest to bar)
6 Ring Dips
400m Run
6 Thrusters (135/95)
Rest 3 Minutes
2) 4 Rounds of
10 Plate Sit Ups
30 Sec Superman Holds
Instep Stretch
15 Seated Russian Twists
30 sec side bridge hold
2 Y&L Shoulder Mobility
10x Single leg medball twists (5/5)
20 Toe touches
Again, after an intense strength block, we are decreasing the volume and intensity, but increasing the amount of mobility and flexibility exercises.
