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Wednesday 11.28.18

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Part A.
Mobility & Stability Warm up from Synergy Chiropractic.
1. Dynamic of your choice 2-3 min
2. Mini Bear Crawl (down gym)
3. Dead Bug static hold 30 sec (belly breathing)
4. Mini Bear Crawl (back down gym)
5. Dead Bug opposite arm and leg movement (10 reps each side)
6. Mini Bear Crawl (down gym)
7. Mini Bear position 2 (raise one hand at a time, 10 reps each side)
8. Mini Bear Crawl (back down gym)
9. Dead Bug static hold 30 sec (belly breathing)

Part B.
Troy
6 Rounds:
100′ Walking Lunge Holding DB/KB’s at sides
10 Strict HSPU
*17 min cap

Men: 35-55# DB’s or KB’s in each hand
Women: 20-35# DB’s or KB’s in each hand

Modification for HSPU = 15 DB Push Press w/same weight used for lunges

Focus Work.
Choose One:

Accessory Strength.
E2MOM for 6 sets:
6 Dead Bug Position Floor Press
(Warm up to a challenging set of 6, and try to use that for all 6 sets)

Interval.
Ski
10 rounds:
75m @ (100% Effort)
175m @ 50% (Recovery)

Competitor.
*Week 3-Day 3*

Accessory Strength.
E2MOM for 6 sets:
6 Dead Bug Position Floor Press
(Warm up to a challenging set of 6, and try to use that for all 6 sets)

Part A.
Mobility & Stability Warm up from Synergy Chiropractic.
1. Dynamic of your choice 2-3 min
2. Mini Bear Crawl (down gym)
3. Dead Bug static hold 30 sec (belly breathing)
4. Mini Bear Crawl (back down gym)
5. Dead Bug opposite arm and leg movement (10 reps each side)
6. Mini Bear Crawl (down gym)
7. Mini Bear position 2 (raise one hand at a time, 10 reps each side)
8. Mini Bear Crawl (back down gym)
9. Dead Bug static hold 30 sec (belly breathing)

Part B.
6 Rounds:
100′ Walking Lunge Holding DB/KB’s at sides
10 Strict HSPU
*17 min cap

Men: 35-55# DB’s or KB’s in each hand
Women: 20-35# DB’s or KB’s in each hand

Modification for HSPU = 15 DB Push Press w/same weight used for lunges

Interval.
Ski
10 rounds:
75m @ (100% Effort)
175m @ 50% (Recovery)