Mobility

  • External Hip Rotation Sequence 

Warm Up X2

  • Short Lap
  • 10 Push ups
  • 10 Jump Pull Ups
  • 10 Balance Beam Lateral Bounds

Weight Training

Back Squat- after warm-up: Based on 90% of Recent 1RM- 70% x 3, 80% x 3, 90% x max reps (at least 3, not to failure, i.e. 9RPE max)

Workout

Chin-Up: 4 x 5, straight sets, 8-9RPE

Row 2000m for time Compare to 9/19/14

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