Offseason Week 2: Day 2

January 17, 2017

Focus is Back & (Long) Distance Cardio

 

3 Sets of 3

Set 1 (x3)

Pull Ups (10) - last set as many as possible
Weighted Sit Ups (20)
Run: 6.0 (1min), 7.0 (1min), walk 3.5 (to .33 mile)
4 minute stretch: Hamstring, Quad

Set 2 (x3)

Seated Single Arm Row (10)
Ab Roll Out (10)
Run: 6.3 (1min), 7.3 (1min), walk 3.5 (to .33 mile)
4 minute stretch: Hip

Set 3 (x3)

Low Back Straight Bar Raise (Video)
Ab: Hanging Raise (10), weighted raise (10)
Run: 6.6 (1min), 7.7 (1min), walk 3.5 (to .33 mile)
4 min stretch: IT Band, Piriformis