Mobility + Activation + Warm-Up
10 Minutes BikeErg, Jog or Row @ easy pace
and then…
Supine Lying Banded Marches x 60 seconds
Banded Forward / Backwards Walk x 30 seconds each direction
Banded Lateral Walks x 30 seconds each direction
Side Plank Hold x 30 seconds per side
A.
Every minutes, on the minute, for 16 minutes (4 sets) of:
Station 1 – Bottom’s Up Kettlebell Carry x 20-25 seconds each arm
Station 2 – Supine Ring Rows x 8 reps @ 2111
Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)
B.
Every 6 minutes, for 24 minutes (4 sets) for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then…
400 Meter Run
Athlete Notes:
Easier day with volume! We know that many of you did Murph (or a version of Murph) yesterday. It is advantageous for you to move around today but lets keep intensity a bit on the lower side as well as volume. You’ll start with some oblique and adductor work as you rotate through the Bottom’s up KB Carries and Copenhagen Side Planks. Stay diligent with your ring-rows as the movement patter will help loosen up your arms from all the pull-ups you did yesterday. Then you’ve got a conditioning piece to flush out the body. Please complete this at about 75-80% perceived effort. The goal today is to just move through. Since this is a deload week I want you listening to your body and keeping the intensity low.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Zone2
Please complete in Zone 2:
Four rounds of:
Run/Bike/Row x 20 calories
Single-Arm Overhead Carry x 50 meters (25 meters per arm)
Run/Bike/Row x 20 calories
Dumbbell Front Rack Carry or Sandbag Carry x 50 meters
Run/Bike/Row x 20 calories
Farmer Carry x 50 meters