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WARM-UP
1) Cardio Warm-Up, 60s each machine
2) Barbell Dead Bugs
3) Barbell Hip Thrust
4) Barbell Front Squat & Clean Warm-Up
STRENGTH: Front Squat, 3RM of day in 6-8 sets starting at 50%
ACTIVE MOBILITY
1) T-Spine Extensions & Lat Smash
2) Front Rack Stretch
3) Hip Flexor & Adductor Smash
4) Frog & Couch Stretch
WOD: Perform 5 rounds of the following for time:
- 15/12 calories on any machine (must use all at least 1X)
- 15 Box Jump Overs
- 7 Squat Cleans (135/95, RX+ 185/125)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Weighted Sit-Ups, 20s On/10s Off – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)
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