09.20.2018

WARM-UP

1) Ring Muscle-Up Practice, 5 minutes

2) Barbell Warm-Up for Thrusters

3) Quad/Adductor/Calf Barbell Smash

4) Frog Stretch

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

ACTIVE MOBILITY (60-90s per area)

WOD: Perform the following for time:

21-18-15-12-9-6-3 reps of…

- Weighted Step-Ups – Rack Style (45/30)

- KTE’s

COOL DOWN

1) 100m Walk

2) Core Work: KB Back Extension Rows, 12 reps x 3-4 sets

3) Foam Roll

4) V Stretch