• Daniel LaPointe

Thursday, March 7


Team, Open 19.3 announcement tonight. Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

ACTIVATION Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Bench Press (5-4-3-2-1)

Work up to a heavy set of 1

Metcon (Time)

Not for score, at controlled, low intensity: 5:00 Row/Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace 2 Rounds: 25 DU 1 Complex: 3-Position Power Snatch (75/55) 250m Light Row 3-5 Power Snatches (75/55) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 2 Rounds of :30s at each station: Superman Rocks Hollow Rocks Overhead Circles Glute Bridges 2 Rounds: 25 DU 1 Complex: 3-Position Power Snatch (75/55) 250m Light Row 3-5 Power Snatches (75/55) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 5:00 Bike/Row Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace

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