Mobilize, then:
Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps
Finish with …
3 Minutes on the Assault Bike with nasal breathing only
A.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps per side @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 30 seconds
C.
Four rounds for time of:
20 Banded Biceps Curls
30 Banded Overhead Tricep Extensions
Athlete Notes:
Some of you may opt to repeat 22.3. If that is the case then please make that your focus for the day.
Otherwise, this week starts your transition week. The new cycle begins on March 21 so this week is an opportunity for you to assess your body, prioritize recovery and shore up any nagging injuries you may have accumulated over the Open. Please use this week as a reset for your mind and body.