FRIDAY

   
400m row/run/ride/erg

 

 

 

WOD

 

7 Rounds EMOM

 

Work 50 sec/Transition 10 sec

 

·    1st Min: 100 Meter Run

·    2nd Min: Plank

·    3rd Min: Max Calories

·    4th Min: Rest

 

Stimulus:

·   Consistent Sets – aim to maintain that number across all sets

·   Active Recovery focus

 

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Mobility Cool-down

 

Spend time rolling, stretching, moving:

·    Shoulder mobility

·    Squat & hip mobility

·    Ankles & knees

·    Wrists

·    Thoracic spine