Foam Rolling / Mobility work
Within your mobility do not shy away from working on technique of a particular lift or movement. Use a weight that is 30-50% of your 1RM. Once the onset of fatigue sets in, stop, foam roll/mobility for corresponding muscles, repeat for 3-5 sets
1 min Run/Row/Swim/Bear Crawl at the highest intensity possible
15 push-ups
As fast as possible
5 Rounds
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