Thursday – 3/21/2019

The Workout for Thursday is:

WARM-UP
(Primer)
30 sec ON / 30 sec OFF
Alternating movements
2 Rounds
-Shuttle Jogs
-Burpee Broad Jumps
-Jumping Jacks

(Mobility)
-3 Way Banded Leg Stretch (30 sec each)
-1 minute Seated Forward Fold

(Specific)
Review metcon pacing/strategy

METCON
3 Rounds for Time
-Row 1500/1250m
-100 Air Squats
-50 Russian KB Swings (70/55)
Time Cap = 30 minutes
*Have fun and get your sweat on 🙂

EXTRA CREDIT
[Active Recovery]
Bike 10k
-1 minute hard effort (7/10 perceived exertion)
2 minutes easy effort (2-3/10 perceived exertion)

[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.