06-1-2021

Warm-up

500m Row

>Samson Lunge

<Knee to Chest

>Quad Walk

<Pike Walk

Molibity

PVC

1 min Banded LAT stretch (each side)

1 min Banded Super Frog (each leg)

Active Recovery

20-40min

10 reverse Nordics

10 banded rotations

10 Plank shoulder taps

10 alternating Cossack squats

30 sec supinated dead hang

5 Spiderman lunges with rotation

10 crossbody deadlifts (light KB, reach to outside of foot)

3 wall walks

10 ring rows

1 min deep squat hold