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09.25.2018

WARM-UP

1) Barbell Pull-Over’s, 10 reps

2) YTWA Scap Series, 10 reps

3) Overhead Press Bar Warm-Up

4) 1st Rib Mobilization

STRENGTH: Push Press, 3 x 6 sets

ACTIVE MOBILITY

WOD: Perform 10 rounds of the following for time:

- 8 Toes to Bar

- 12 KB OH Lunges (6 R/L, 35/53)

- 16 One Arm KB Swings (8 R/L, 53/35)

COOL DOWN

1) 100m Walk

2) Core Work: GHD Back Extension hold, accumulate 3 minutes total of a static hold

3) Foam Roll

4) Extended Pigeon Pose, 2 minutes R/L