November 28, 2019 – Performance and Fitness

Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 400 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run 400 or Row meters (faster than the first 400)
4 Minutes of Lat & Subscap Mobility of Your Choice
Run or Row 400 meters (at your 5k pace)

Focus on relaxed breathing throughout the mobility drills and also the 400’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.

Then…

For time:
Run 5k -or- Row 5k

My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

Compare results to July 4, 2019.