Warm-up:Dynamic stretching (shoulder rotations, trunk/hip rotations, knee rotations, bend and reach w/flat back, etc)
WOD:For Time: Swim 10 x 50 yards (down and back). Rest 90 seconds between efforts.
Post splits to Comments.
- Hang from Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!