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09.10.2018

WEEK 1

DAY 1

WARM-UP

1) Handstand Push-Up Practice, 5 minutes

2) KB Pull-Over’s, 10 reps

3) KB Sumo Squat Series, 5 reps w/5s pause in bottom

4) KB Pec Smash w/Rear Delt Tack & Floss

STRENGTH: Thruster’s, 5 x 5 sets – AHAP

ACTIVE MOBILITY (60-90s per area)

WOD: Perform a 15-minute AMRAP of the following:

- 5 Strict HSPU

- 10 Walking KB Dino Lunges (5 R/L, 55/35, 35/25)

- 15 Ab Mat Sit-Up’s

COOL DOWN

1) 100m Walk

2) Core Work: Weighted Reverse Planks, 2-minute hold for 3 rounds total – AHAP

3) Foam Roll

4) V Stretch