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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