I. General Warm-up
*pair two members up, whoever has the highest final score must complete equal rep burpees.
Set up any equipment needed (KB, Box or Plates)
III. Workout Of The Day
Performance Care Segment
On a 20 minute clock, for QUALITY rotate through:
10 Squatting Thoracic Rotations
2x10m Side Shuffle
20 Alt. Single Leg Deadlifts @35/26 or less (no heavier-two handed grip on single KB)
3 Vertical Box or Plate Jumps (jumping dynamically enough that the legs can land fully straight, not having to pull the knees up to land on the box-if this means one small plate, then so be it)
1:00 Bike, Row, or Jog
PERCEIVED INTENSITY – 4/10
Continue to aid in recovery from Murph while also getting in some low intensity aerobic movement and general physical prep work. Over the next few months we will be completing a session like this every 2-3 weeks. These are extremely valuable in allowing you to recover from intense work and create healthy joints and movement patterns, and can still serve purposeful in improving fitness as you will be getting 20-25 minutes of steady state movement.
Squatting thoracic rotation- reach the bottom arm across and anchor to opposite foot to increase stretch, try to hit the bottom of a deep squat
Side shuffle-10 yds. Down and back twice, keep the hips low and toes pointed forward!
Alt Single-Leg DL- Really work on being in control on the lower and the lift, keeping the working knee in line over the ankle and the back leg in line with the torso without having to rotate the hip. No heavier than 35/26. Two handed grip on single KB.
Vertical Box or Plate Jumps- jumping dynamically enough that the legs can land fully straight, not having to pull the knees up to land on the box-if this means one small plate, then so be it.
IV. Accessory, Recovery, Community
Foam roll Lats 2:00-3:00 each
Bike, row, or jog 10:00 easy pace