CORE: REPS: 12 SETS: 4
- Seated Pike leg raises
- Side Crunches
- Standing Back KIcks
DYNAMIC WARM UP: REPS: SETS:
- Shoulder Dislocates x 20
- Windmills x 20
- Jefferson Curls x 5
METCON: SETS: 3
- Row x 1 min
- Treadmill push x 2 min ( push with treadmill turned off use a sled if you have one)
- Elliptical x 3 min ( keep resistance low enough you can keep up a faster cadence)
- Bear Crawl x 20
- Waiter Walk x 1 lap ( or about 40 steps)
STRETCH/COOL DOWN: "DON'T SKIP THIS STEP !
10 Minutes stretching and or working on any injuries or exceptionally tight areas
with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.
To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.