Thursday – 2/14/2019

The Workout for Thursday is:

WARM-UP

3 Rounds

-25′ World’s Greatest Stretch

-25′ Death March

-25′ Inchworm

-5 to 10 Ring Rows

3 Rounds

-5 Single Arm Ring Rows

-5 Banded Y-Pulls

3 Rounds

-3 Wide Push-Ups

-3 Normal Push-Ups

-3 Narrow Push-Ups

3 Rounds

-5 Air Squats

-5 KB Swings

PARTNER WORKOUT

“Cindy with a Twist”

AMRAP x 25, you go I go style

-5 Pull-Ups

-10 Push-Ups

-15 Air Squats

*Every 10 Rounds (total) teams will perform

30 KB Swings (55/35)(Rx+ 70/55)

EXTRA CREDIT

[Conditioning]

Pick a Modality

Run/Row/Bike/Ski

1 Set

-5 minutes @ moderate pace

-5 minutes @ easy pace

2 Sets

-3 minutes @ moderate pace

-3 minutes @ easy pace

3 Sets

-1 minute @ moderate pace

-1 minute @ easy pace

*No Rest for the 28 minutes

[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.