DELOAD WEEK!

Starting off another deload week! Our goal here is to give you the opportunity to back off on intensity and overall volume to focus on recovery.

Flow Workout
For quality:
Jog, Bike or Row, 3 mins
Single Arm Kettlebell Farmers Carry, pick load, L 100 ft/R 100 ft
10 L/10 R Lateral Med Ball Throws, pick load
10 L/10 R Kettlebell Front Rack Reverse Lunge + Press, pick load
Jog, Bike or Row, 3 mins
Single Arm Kettlebell Overhead Carry, pick load, L 100 ft/R 100 ft
30 Russian Twists
10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
Jog, Bike or Row, 3 mins
Single Arm Bottoms-up Kettlebell Carry, pick load,L 100 ft/R 100 ft
15 L/15 R Crossbody Muscle Snatches, pick load
10 L/10 R Single Arm Front Rack Lateral Lunges, pick load

*Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements. Complete at a 60-70% effort.

Post Work
Foam Roll:
Quads: :90 sec/side
IT Band: :60 sec/side
Glutes: :90 sec/side
Lats: :60 sec/side
Tricep: :60 sec/side
Upper Back: :90 sec