Thursday

Warm up
1000 m bike
Stretch

Roll out arch of feet with Lacrosse Ball. Calf Stretch, Couch Stretch,
Banded Hamstring Stretch, Tim Tam Gun on calves and IT Band. Hip
Stretch (pigeon). Ankle stretch on a box. Lat stretch. Forearm stretch.

Strength
Deficit Deadlifts (Off  x 45’s, blue plates)
10 @ 135 (25%)
10 @ 225 (45%)
10 @ 275 (60%)
Then, with NO deficit
Build up to a single at 90%
Drop and do: 
3 x 2 reps @ 85-87%

Workout
Every 3:00 x 10 rounds
400m Row
10 Burpee To touch 6”

Then,

1k Row Cool Down Easy

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