Thursday 190801

Warm-up:

Warm-up:

2:00 Bike/Row/Ski/Jog w/ Nasal Breathing only

 

then 2 sets NFT:

3 DB Goblet Squats w/ 4s pause at bottom

10 Up-dog/Down-dog Transitions

 

Workout Of The Day

Max Aerobic Power - MAP 4

2:00 @ 8:00 pace

Bike

 

rest 2:00

 

2:00 @ 8:00 pace

8 DB Snatch @50/35; 40/25; 30/20

8 Abmat Sit-ups

 

rest 2:00

 

2:00 @ 8:00 pace

Row

 

rest 2:00

 

2:00 @ 8:00 pace

8 DB Goblet Squats @50/35; 40/25; 30/20

8 Push-ups

 

rest 2:00 and repeat x 2 sets

 

Recovery

Thoracic Flow

https://www.youtube.com/watch?v=4sdb-QrfnuU&feature=youtu.be

 

Supplemental

Banded Plank

:15-:30s x 3 sets

 

Sorenson Hold

:15-:30s weighted x 3 sets

Crossfit Enhance