Welcome to the ROD Athlete Program!! Please please make sure to read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to us via the comments or my email. : ) A: Mobility for 20-25 mins. NOTES

: to kick off this week of testing we want you to work on a good bit of mobility. Today marks the return of the good 'ol Tabata vs Tabata in the main programming. Because if the intense nature of this type of WOD it's important you are as nimble and supple as you can be. Indeed all of this week will be challenging (when isn't it eh??) so work hard on three to four different mobility pieces. Our suggestion would be maybe to address the TFL on the hip, work out any kinks in the Traps, hit the Calf and Achilles area. And also look to release any tension in the Adductor region. If any or all of this sounds like alien talk then come grab a coach in open gym to show you through some stuff. B): No 'B' today as it's Tabata day!!