Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold
3 sets
Bird Dog @ 11X5, 5-7 reps **keep both legs locked out throughout movement
Dead Bug @ 15X1, 5-7 reps **keep both knees off ground throughout movement
Banded Air Squats @ 2020, 10 reps **loop band around knees
Complete
+
A. 75 Good Mornings @ 3030 w/ 65# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..
Complete
+
Bergeron Beep Test- EMOM as long as possible
7 Thrusters, 75#
7 Pull Ups
7 Burpees
11+19. That was humbling. First time I've ever done it. Wanna give it another go soon.
P.M. Moved to Sunday.
10 min Run/aerobic warm up
+
3 x 20-30 sec high effort starts, rest as needed
+
Run 1 mile for time:
+
15 min Ido Portal Locomotion
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