Thursday 01.03.2018


Fitness/Performance

"Goat Day"

OTM x 20:00

Odd: Movement 1

Even: Movement 2

Competition: Recovery Day

Pre Mobility

Thoracic (upper back) - Foam roll, 2:00

Pec - Lacrosse Ball, 1:00/side

Quads & Adductors - Foam Roll, 2:00/side

Active Recovery

3 Rounds

1:00 Light Row

3 Strict Pull ups

6 Spiderman & Reach

9 Slow Air Squats

12 AbMat Sit ups

3 Rounds

1:00 Light Bike

3 Divebomber Push ups

6 Box Jump/step downs

9 Dowel Overhead Squats

:30 Samson Stretch each side

Post Mobility

Childs Pose, 2:00

Straddle Stretch, 2:00

Pigeon Pose, 2:00/side

Couch Stretch, 2:00/side

Ankle Flexibility, 1:00/side


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