Thursday – 3/72019

The Workout for Thursday is:

WARM-UP
(Primer)
6 Minutes
:20 ON / :10 OFF
-Wall Balls
-Medball Dead Bug
-Lunge Jumps

(Movement Review)
-10 DB Snatch
-10 Box Jumps (no rebound)
-10 Abmat Sit-ups
-10 Box Jumps (with hopping between reps)

METCON
Every 3 minutes for 30 Minutes
Odd Rounds: 20 DB Snatches (50/35) + 10 Box Jump Overs (24/20″)
Even Rounds: 20 Abmat Sit-Ups + 10 Cal Machine

EXTRA CREDIT
[Active Recovery/Flush]
Bike
5 x 5 Minutes @ recovery pace
Rest 2 minutes between sets

[Recovery/Maintenance]
Mobility
* Spend 5-10 Minutes working on T-Spine mobility
* Spend 10-12 Minutes working on Lower Body mobility
* Spend 5-10 Minutes working on Shoulder Mobility
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.