Friday Nov 8th

November 8, 2019

 

Thursday "Pre-Game"

 

At low intensity…

15-12-9
Row Calories
Assault Bike Calories

 

Into..

4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)

 

Into…

4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups

 

Into…

15-12-9
Row Calories
Assault Bike Calories

 

STIMULUS

  •  

  • The goal here is to get the whole body moving in a lower intensity environment.

  • Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.

  • For the aerobic machines, any option fits here. Athlete's choice.

Stretching:

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

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