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WARM-UP
1) Double Under Progression, 5 minutes
2) Reverse Grip PVC Pipe OHS, 10 reps
3) OHS in Squat Rack, 10 reps with pause in bottom
4) Individual Mobility for OHS
STRENGTH: OHS, 1RM of the day
ACTIVE MOBILITY (60-90s per area)
1) T-Spine Extension & Lat Mobilization
2) Pec Smash with Rear Delt Tack & Floss
3) 1st Rib Mobilization
4) Glute Smash & Couch Stretch
WOD: Perform 7 rounds of the following for time:
- 10 KB Goblet Push back Lunges (5 R/L, 70/45)
- 20 Reverse Grip Push-Up’s
- 30 Double Under’s
COOL DOWN
1) 100m Walk
2) Core Work: Tabata Flutter Kicks (20s On/10s Off for 8 rounds total)
3) Foam Roll (10 passes per area)
4) Frog Stretch