SOFT TISSUE WORK AND MOBILITY

Foam Rolling

Lats, T-Spine

  • Lat Smashing x 1 min/side
  • T-Spine Extensions x 1 min
  • Segmental Cat/Cow x 1 min

Upper Body

  • Infinity Hovers x 5/side

Lower Body

  • Runner’s Lunge Sequence (Extended Version)

MOVEMENT

3 Rounds

  • Bear Walk x 30 sec
  • Squat-to-Stand x 5
  • Side-Lying Hip Abductions x 8/side

CONDITIONING

FLIP YOUR FATE!

AMRAP in 30 Minutes

Flip a Coin, and Perform Either of the Following (Heads or Tails), for a Total of 30 Minutes

  • Heads: 40 Pushups / Tails: 40 Floor Slides
  • Heads: 40 Forward Lunges / Tails: 40 Reverse Lunges
  • Heads: 40 Sprint-in-Place / Tails: 40 Mountain Climbers
  • Heads: 40 KB Swings / Tails: 40 MB Slams
  • Heads: 40 Up-Downs / Tails: 40 Tuck-Ups

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