08/16/2021

20 Toes to Bar

800m Run

20 Toes to Bar

40 DB Box Step-Overs (50/35)|(35/20)|(24/20)

20 Toes to Bar

800m Run

20 Toes to Bar

COOL DOWN

FOR RECOVERY

2:00 Plantar Smash

3:00 Foam Roll Lats

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Toes to Bar -- Athletes should be able to complete 8 or more reps. Sub for 15 Reps if needed

Run -- Adjust distance so athletes can complete the run in 4:00-4:20 or less

DB Step Overs -- Load should allow for athletes to be able to complete 8 or more reps at a time

*Movement Adjustments*...

Toes to Bar -- Sub for Knees to Chest, Supported Leg Raises, or V-Ups/Tuck-Ups

Run -- Athletes can sub for 1000m Row or 2400m Bike.

DB Step Overs -- Sub for DB Farmers Lunge or Front Rack Squats if the athlete cannot perform the Step Overs today.

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