Session 1
Objective: Recovery – ~45 min.
Aerobic Capacity:
30 min – brisk pace
400m Run – not row, bike, or ski unless medically unable to run.
600m Row or Ski OR 1200m Bike
15m AGOC
PICK ONE CIRCUIT OF THE FOLLOWING THREE
Accessory Hypertrophy:
4 Rounds – DBD
8x B-Stance RDLs e/s
20x Elevated Calf Raises w/ a 1 sec. Pause at top
Rest 60 sec. – Cactus Stretch
Core:
4 Rounds
8x Kneeling Band Press Outs e/s
100m Overhead Plate Carry
30 sec. Boat Pose
Hybrid Core + Acc. Hyp:
4 Rounds – DBD
8x B-Stance RDLs e/s
100m Overhead Plate Carry