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.
+
Row 20 min
**every 4 min, hop off and do 10 Toes to Bar
5333 m 1:52.6 avg/500 m
Did 4:00 intervals with undefined rest.
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