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Thursday 9/7/23

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Aerobic conditioning (40:00)
Endurance Test: (Find a pace you can sustain and settle in)
2000 / 1700 M Row
25 Toes to Bar
70/60 Cal Bike
25 Toes to Bar
1600 M Run
*Note time on this, we’ll retest in 12 weeks
Coach Led Mobility:
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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