Aerobic
EMOM 15:00 alternating:
Min. 1 – :40 row @ moderate pace
Min. 2 – :40 box steps ups – step up height set so thigh is parallel to floor
Min. 3 – :40 10m shuttle sprints @ moderate pace
*This is interval piece is not meant to be a burner. Specify to athletes that this is for “active recovery” and an opportunity to practice controlled breathing while continuously working.
Accessory Work
4 sets of:
8 Romanian deadlifts – heaviest possible
10-12 ring or parallette push ups
10 hollow log rolls
12-15 hip extensions on GHD or partner-spotted on bench (loaded if possible)
Mobility/Static Stretch
10:00 of coach-led mobility and static stretching work
