Foam Roll

Monostructural Movement

-1000m Row

-Tabata Row @ 1:30min/500m pace

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Hyper Extensions 3×10

-Supine Extended Holds 3x10sec.

Functional Movement

-Bar Warmup

Resistance Training

-Weighted Step Ups 3x10ea.

-KB Transverse Lunge 3x10ea.

-Single Leg RDL 3x10ea.

-Hand Stand Push Ups 3×6-10

-Archer Pull Ups 3×10

-Archer Push Ups 3×10

-Farmer Walk 3x50ft.

-Ring Dips 3×8-12

-Rear Deltoids w/Plates (thumbs in) 3×10

-Int/Ext Rotators 3x10ea.

-4×25 – 4 count Flutter Kicks

-4×8-10 Full GHD Sit Ups

Cool Down

-Static Stretch