12 April 2016

Article: Three Ways to Start the Day with Eggs

Warm-up
Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms

*** Stroke Rate: 18-26 / min ***

Additional Options:
- Eyes Closed
- Feet Out (No straps)

Mobility
Glute S&F (ball)
Lat S&F (ball/roller)
Hip Flexor area S&F (kettlebell)
Psoas S&F (kettlebell)

Metcon
A or B ...
A: Metcon (Time)
5 RFT:
400m Run
500m Row

B: Metcon (Time)
5 RFT:
400m Run
1000m Bike

Core Work
Perform a single set 20-50 Reps of at least 3 of the following (adjusting added weight as required):
*** Rest between movements (1-2 mins) ***

Weighted Sit-up (20-50)
Weighted Seated Mason Twist (20-50)
Seated Bicycle (20-50)
Standing Oblique Crunch (20-50)
Hip Extension (20-50)
Variations:
- GHD, PVC / Band / Bar Good Mornings
Knees To Elbow (20-50)