11.7.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on November 5, 2017 .