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01/06/2021

01/06/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Deadlift (4×8)

at 65% of 1rm

unbroken Clean Grip (no mixed grip)

rest 90sec b/w sets

Metcon (Time)

“Legion”

3 Rounds For Time

18- Deadlifts (185/135)(155/105)

15- Lateral Burpees over Bar

50ft Bear Crawl
Bear Crawl (knees close to floor, no butt in the air)

18min Time Cap

Mobility

MOBILITY:

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

1min- Twisted Cross (per side)

1min- Cobra Pose

10- Scap Push-ups

1min- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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