Thursday, March 21st

March 20, 2019

Open 19.5 announcement tonight. 

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

 

METCON:

 

3 Rounds:
5 Wall Squats  
5 Inchworms 
5 Squat to Stand 

1:00 Thoracic Opener *video below

 

3:00 Bike, Row, Run
 

3 Rounds (moderate intensity):
200m Row
10 DB Hang Clean and Jerks (light load) (5/side)
10 Glute Bridges *video below
10 Step Ups

 

3:00 Bike/Row/ Run
 

3 Rounds:
10 Scap Retractions  

10 Superman’s
20 Overhead Circles (10 each direction) *video below
*Light plates (between 2.5-5# for the overhead circles)

 

 

Thoracic Opener

 

 

 

Glute Bridges

 

 

 

Overhead Circles

 

 

 

 

 

 

 

 

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