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Thursday, March 21st

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.


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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