Nancy

08/23/2016

Warm-Up 1

500m row
:30 Hollow Hold x 2
:30 Arch Hold x 2

The “Simple Six”
--T-Spine Foam Roll – 10 x each-middle, left, right
--Pit Roll – Static hold 10-20 sec, then small rolls x 10-15
--Shoulder Capsule Stretch 30-60 seconds each side
--Band Pec Stretch 30-60 seconds each side
--Band Lat Stretch 30-60 seconds each side
--Band or PVC Shoulder rolls 2 x 10

--Hip Opener Stretch on box
--Couch Stretch

Nancy (Time)

5 Rounds for time of: 
400m Run
15 Overhead Squats, 95# / 65#

Posted on August 23, 2016 .