1-6-21 COMP PREP Wednesday Recovery and Restoration

Warm Up: 

Yoga Flow, full body warm up

Round 1:

4 Rounds, 25 Reps Each

• Full Can  with light plates or dumb bells
• Standing Straight Arm Banded Row
• Standing Banded Row External Rotation (start at 1:38)
• Banded Pull Down and Apart  (start at 0:45)

Round 2:

3 Rounds, 15 Reps Each (each side if called for)

• Reverse Crunch
• Starfish Crunch
• Toe Touch
• Banded Woodchopper (this can go from top down or down up - whatever works for your band attachment - you can also step on the band and move in an upward motion.)
• Banded Serratus Jabs

Round 3:

TABATA! 20:10 8 Rounds

• Banded Donkey Kick Right
• Banded Fire Hydrant Right
• Hip Thrusters
• Banded Donkey Kick Left
• Banded Fire Hydrant Left