Intent: Play
Intensity: Green
Inspiration: “Relax”
PREP
5min Flow
1 minute/side Combat Stretch
1 minute Froggers – Using the muscles to pull at both ends without causing pain
1 minute/side Twisted Lizard Mobility Position
STRENGTH
RFQ15
15/15 Single-leg Box Squats
15 Table Rows – Really grip the table to work your grip strength
12/12 Elevated Single-leg Calf Raises
CONDITIONING
15-20 minTake a walk around the neighborhood/block. 2 rules
- NASAL BREATHING ONLY
- Pick a color. Blue or yellow is usually pretty good. Every time you pass a house of that color, sprint until you start to drag. This should be about 30 seconds or so. Then return to a walk.
CHASSIS INTEGRITY
3x4x30/10 TIMER
Dead Bugs
L Side Plank
R Side Plank
Windshield Wipers