Thursday 170629

I. General Warm-Up

Run 600m

3 rounds:

10 Bird-Dog (5/5)

10 Lunging Thoracic Rotations/ side

15yd toe walks down, heel walks back

 

II. Workout Of The Day

Rx:

“Helen”

3RFT

Run 400m

21 KBS (1.5/1pd)

12 Pull Ups

 

Scale 1

“Helen”

3RFT

Run 400m

21 KBS (1/.5pd)

12 Assisted Pull Ups

 

Scale 2

“Helen”

3RFT

Run 200m

21 KBS

12 Ring Rows

 

III. Accessory/Recovery

3:00 recovery walk

2:00 Child’s pose w/ arms in Supination/ER