11/3/16

Strength/Accessory
Sand/Stone (Time)
For Time:
200m sandbag carry AHAP
10 stones to shoulder AHAP.
400m sandbag carry AHAP
20 stones to shoulder AHAP.
Mobility
Active recovery/Core
2 min row, ride,run @ 50-70% effort.
10 Hip Extensions
20 Lemon Squeezes
4 rounds
Rest as needed between rounds.
1st Rib 6min/each side
Trap Rollout
Lat Rollout
Banded shoulder distraction
Couch Stretch 2min/each side
Pancake split stretch 2 min
Pigeon Pose 2min/each side
Banded Hamstring
Kb Ankle Stretch
Rollout Calves or areas of need

 

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