Wednesday, May 9, 2018

WARM-UP: 
4x
2:00 ski 
1:00 triangle pose each side 
20 oblique side bends each side

STRENGTH:
Not for time
Advanced
5 rounds
10 p-bar leg raises
20 Russian twists, 20#/14# 
20 banded Palof presses, each side
20 dumbbell plank pass-throughs 
10 rower seat rollouts 

Intermediate
4-5 rounds
10 p-bar leg raises
20 Russian twists, 14#-20/10#-14# 
10 banded Palof presses, each side
10-20 dumbbell plank pass-throughs 
10 rower seat rollouts 

Beginner
3-4 rounds
10 p-bar or floor leg raises
10-15 Russian twists, 4#-10#
5-10 banded Palof presses, each side
10 dumbbell plank pass-throughs 
1:00 plank

CONDITIONING:
3 x 300-meter sprint 
Rest 1:00 

MOBILITY:
3x
2:00 foam roll glutes
2:00 foam roll quads 
2:00 foam roll adductors 

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