Apr 12, 2017

Thursday 2017.04.13



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Jog 400m
- 12 -15 air squats
- 10 -12 pushups
- 8-10 pull ups
- 5-7 mins individual focus as desired

WOD:
Hill sprints

20 x 40 meters

Go to the parking lot north of the gym, aka the trailer park. Start about abeam the dumpsters and run westward up to the top of the paved lot. Walk back down and repeat. Keep a consistent effort across the sets, around 80% of your full sprint.

Cool Down:
Rig:
- 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)

Sitting:
- 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!


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