Our Recent Posts

Tags

No tags yet.

09.11.2018

WK1, DAY 2

WARM-UP

1) Dip Support Hold, 20s, 3 sets

2) Negative Dips (5s down, 3s at bottom), 5 reps

3) Pho Pull-Up’s, 10 reps

4) Negative Pull-Ups, (5s at top, 5s to lower down), 5 reps

5) 1st Rib & Trap Smash

STRENGTH: 5 Weighted Dips + 5 Weighted Pull-Up’s, 5 sets - AHAP

ACTIVE MOBILITY (60-90s per area)

WOD: Perform 5 rounds of the following for time:

- 20 Push-Up’s

- 20 KTE’s

- 20 Russian KB Swings (70/45)

COOL DOWN

1) 100m Walk

2) Core Work: Barbell Cauldrons, 15 reps R/L, 3-4 sets

3) Foam Roll

4) Single Leg Hamstring Stretch