Compare Performance to Day 64
Movement Preparation-warm up-movement preparation sectionals
-Daisy Pickers, Inch worms high knee hugs, quad behind the back pulls, body weight single leg RDL’s, high kicks.
-10 yards each
Band Activation-(movement prep section)
-Lateral band Monster Walk-10 yards each way
-Forward band March -10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-10 reps-2 second hold at top
Core Activation (abdominal section)
-Side Planks-20 sec each side
-High planks – 45 seconds
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Barbell front squats=5 second decend-5 (Leg section)
A2: Weighted Pull-ups-5 (Back section)
A3: Row-150m -If no rower Sprint 100m
AMRAP(as many rounds as possible) in 15 min
-5 minute break
Circuit 2
B1: Single arm dumbbell overhead walking lunges-5 each leg (leg section)
B2: Barbell hang clean-5 (multi-movement section)
B3: Burpees over barbell-6 (multi-movement section)
AMRAP in 15 min
Circuit3
-800m Run for Time
Stretching/Mobility/Foam Rolling
-Dragon Stretch-60 sec each side
-Single hamstring roll-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single leg Glute roll-60 sec each side
-High frog stretch-60 seconds