Core; Reps x 12 / Sets x 4
Knee to Elbow
Sgml Leg Glute Bridge
Dynamic warm up:
Metcon: x 1 Set
Row x 4 Min
Treadmill x 5 Min ( max incline)
Bike x 6 min ( 1 min standing , 1 min sitting repeat)
Elliptical x 7
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.
MOTIVATION: " You can't run away form a bad diet"