Tammy M.
FITNESS
A. Four sets of:
Barbell or Dumbbell Push Press x 8-10 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. Three rounds for time of:
Man-Makers x 10 reps
Sit-Ups x 20 reps
100 Meter Run
AIM
A. Five sets of:
Push Press x 3-5 reps
Rest 2 minutes
B. Three rounds for time of:
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps
SPORT
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (Spinning at 6am, 8:15a, or 5:45p)
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (Call Mac Wood!)