04.04.2025

Strength
Super Set x 3 rounds
T-bar row x 6-8 reps @21X1
Barbell strict press x 4 reps -build load
 
 
Mobility for Running
https://www.instagram.com/p/C-DNX7eo4YM/ 

1️⃣ Lunge with rotation x 8-10 reps
This exercise uses a movement pattern that mimics spinal counter rotation while running

2️⃣ One arm shoulder raise x 8-10 reps
This strengthens the core in a way that assists the body in maintain proper running form

3️⃣ Single leg squat with jump x 8-10 reps
This is a great exercise to build lower body strength whilst also developing ankle stability and pelvic stabilization

4️⃣ Tip toe walks x 20 feet
These are great for building strength in the Soles
 
 WOD
"Coconut & Coffee"
Every 2:00 x 10 sets (5 of each)
1- 16/13 cals bike
2-300m run
record times on each