12.31.19

PVC/Foam Roll

5:35 Mobility Work:

Knee Flexion

Lacrosse Ball Shoulder torture

Green Band Ankle Flexion

Elevated Pigeon

2-4-6-8-10 reps of:

PVC OHS

Elevated Lunge (each leg) – Bulgarian Split Squat – unweighted

Box Squats:

5-5-5-3-3-3 – adding weight each set – keep it manageable

Body Rows – 3×10

Strict Press – DB Load – 3×8 (both arms at one time, synchronized)

Conditioning –

5 Rounds:

20 Cal Bike/Row/Ski (sub 40 Cal Curve)

5 Burpees

10 Air Squats

15 Ab Mat Sit Ups