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03/24/2021

03/24/2021

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.

Push Press (1×4)

E2MOM: for 12min

Build to a Heavy 4 by the end of the 12min

Metcon (AMRAP – Rounds and Reps)

“Danger Zone”

15min AMRAP

150 Double Under (300 Single Under) -BUY IN -remaining time AMRAP of:

8- Handstand Push-ups ( Hand Release Push-ups)

12- Russian KBS (53/35)(35/26)

5- Chest-to-Bar Pull-ups (Pull-ups)
break up reps as needed.

KBS is eye level

Chest MUST make contact with rig in order for rep to count

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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