Thursday 

April 21st, 2016

2hrs

1. Warm-up:

Foam rolling, basic stretching/mobility, activation, etc.

= Complete.

Foam roll lats/t-spine, band pull-aparts, air squats and leg swings. I spent about 10-15 minutes here just getting moving. 

2. 4 Rounds for time of:

Row 1000 Meters

Run 400 Meters with a 100lb. Sandbag

= 31:52. 

1k Row splits 3:36.8, 3:43.7, 3:44.2, 3:42.3 (1:51.1 avg/4k). 

400 meter sandbag run splits ~3:30-4:30. 

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

3-minutes of anterior shoulder stretch per arm 

= Complete, complete & complete.