Mon 28-8-23

Conditioning Test - 2KM Row Test (Alt: 3 mi. Bike)

- Record time on white-board

- Damper setting is self-selected (6-10 recommended)

Strength accessory - 4 sets of:

- DB high incline-press x 8-12

- Band face-pulls x 10-15

- Squat hold x 30 sec.

Mobility finisher:

Foam roll - 45 sec. each

- Low-back roll, double calf roll, lat roll LS/RS

Stretch - 45 sec. each

- Childs-pose hold, downward dog hold, couch stretch LS/RS

Recovery Breathe Work - 3 mins

- Box Breathing