November 15, 2012

“All human beings should be able to perform basic maintance on themselves“
-Kelly Starrett, DPT

Mobility (Etirements)
0:00- 2 min. Foam Roll erectors
2:00- 4 min.-2 min. Each Foam Roll lats
6:00- 8 min.-4 min. Each Foam Roll I.T. Bands, Quads
14:00- 4 min.-2 min. Each LAX ball piriformis, tfl
18:00- 4 min.-2 min. Each LAX ball sub-scap
22:00- 4 min.-2 min. Each Band lat O.H. Strech

Conditioning
Row 2k
200, Double Unders
Row 1k
100, Double Unders
Row 500m.
50, Double Unders
Row 250m.
25, Double Unders
21:01. Rx