5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 Plank Plate Slide (light weight out front of the hands)
7 Superman with a 2 second pause at top
10 Box Jumps
WOD This training is designed to work the core from both sides, front and back. It also works on being explosive while under core fatigue. Each round should be quick, maintaining intensity through lower reps each round.
21 - 15 - 9
GHD Hip Extension
x10 ft Broad Jumps lengths
2 minute Yoga - Cobra Position
Low Back 4 Stretches
3 sets 15x reverse Hyper @ 25% back squat
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
Row 1000 Meters then:
10 Pull Ups
15 Sit Ups
808 4th Ave N