Warm Up: Bicycle, Jump Rope
9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.
Stretch: Shoulders, Chest, Back
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
Resistance: Max Rounds!
Here it is again! Keep track of how many rounds you complete in 15 minutes (since it’s timed, use the 3 breath rest rule… as many rests as you need, but only 3 breaths)
5 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
Run 2 miles. (treadmill, elliptical, track, or hit the streets)
Walk half a mile.
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
Tomorrow will be more volume with less intensity, and Saturday will be your second rest day this week. Let me know how it’s going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement). Eat well, drink lots of water, and have fun! Love you!