Mobility:
Hips
Midline/Stability:
3 sets
Alternating Cossack Squats x 12 reps
Ring Support Hold x 10sec + 4sec Negative x 4 total reps
Superman Punches x 15 reps
False Grip Ring Rows x 5 reps + Isometric Hold at Chest x 20sec
Conditioning:
Reminder: If you have come in 3 days in a row OR are feeling sore/tired/fatigued, Thursday’s can and should be used for active recovery. Intensity should be low to moderate in order for your body and mind to feel more refreshed for the rest of the week and weekend.
Option 1-
As Many Rounds and Reps as Possible in 15min of:
300m Run/Row/Ski
15 Med Ball Sit-ups
Option 2-
20min Stroke Rate Row