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Thursday 9/28/23

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Aerobic conditioning (35:00) —- Find a pace you can sustain and settle in
Run 1000 M
Row 1500/1300 M
Run 400 M
Bike 80/68 Cals
Run 1000 M
Circuit (12:00)
3×12-15 Barbell or Dumbbell Curl
3×12-15 Barbell or Dumbbell Skull Crushers
3×12-15 Dumbbell or Plate Lateral Raises
Coach Led Mobility: (IF TIME PERMITS)
1:00 T-Spine Foam Roll
1:00 Doorframe Stretch (each athlete in a squat rack)
1:00 Couch Stretch (2:00 Total)
1:00 ea leg — Pigeon Stretch (2:00 total)
1:00 Squat Bottom Hold w/ Rig Assistance
1:00 Pike Stretch
1:00 Pancake Stretch
OPTIONAL WORK:
20:00 Foam Roll and Mobility

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