Fitness and Performance
3 sets
One arm DB row x 6-8 + TRX reverse fly’s x 9
Rest 60 seconds
Russian step ups x 8-10 each
Rest 60 seconds
Side plank x 20-30 seconds
Rest 60 seconds
10 minute AMRAP
Start with 100 SU, then repeat 100 SU again at 5 minutes
5 One arm DB snatch right
5 waiter lunges right
5 burpees
5 one arm DB snatch left
5 waiter lunges left
5 burpees
Select a DB that is challenging, also allowing full lock out in waiter lunge…if you fail to maintain full lockout during workout change to a lighter DB…Stability is key here, ego is not!
Sport
Rest day
Spend some quality time with your foam roller, and lacrosse ball.
Yoga, swimming, hot tub or a nice mellow walk in nature are recommended.
