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Monday 11-3-24

  • Writer: Sasha
    Sasha
  • Mar 11, 2024
  • 1 min read

Conditioning Test - 2KM Row Test (Alt: 2.5 mi. Bike)

- Record time on white-board

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

- Bike recommended wattage

M 175 / 225 / 275 watts F 120 / 160 / 200


Post Test Recovery

- Box breathing x 3 mins


Strength Accessory - 3 rounds of:

- DB lateral-raises x 10

- Bird-dogs x 8 p/s

- KB Suitcase carry x LZ p/s

- Bench couch stretch x 30 sec. p/s


Mobility cool-down - 1-2 rounds of:

  • Banded hamstring stretch x 30 sec. p/s

  • Banded adductor stretch x 30 sec. p/s

  • Banded cross-body stretch x 30 sec. p/s

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