ROLO Training - December 12th
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20 Mintues Row @ 2:15-2:25 pace @ Damper 3-4
Loco Motion 1 time through
Full Body Flow
20 min bike @ 200-250 watts
50 Supine Hip Thrust (2 sec hold all reps)
50 SIde Bridges Clams (25 per side)
50 Quadruped T-Spine Rotation (per side)
50 Banded Hamstring Extensions (per leg)
50 Bird Dogs
20 min rower, @ 2;15-2:25 pace / focus on breathing and strokes and form
10 mins breathing work, switch every 2:30 from position ( 90/90, squat, straddle, supine)
Ido Portal Squat Flow
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