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10.26.2018

WARM-UP

1) Dynamic Running Warm-Up

2) Low Bear’s, 10 R/L with 3s pause

3) Scap Push-Up’s, 10 reps 2X’s

4) Negative Push-Up’s, 10 reps (5s down)

5) Pec Smash + Banded Pec Stretch

ACTIVE MOBILITY (60-90s per area)

1) Barbell Quad, Hamstring & Calf Smash

2) Couch Stretch

3) Tempo Air Squats with a pause, 10 reps

4) Classic Posterior Chain Floss

5) Seated Glute & IT Band Stretch

6) Static Lunges, 10 reps R/L

HERO WOD “Loredo”: Perform 6 rounds of the following for time:

- 24 Air Squats

- 24 Push-Up’s

- 24 Walking Lunges

- 400m Run

**30-minute time cap

COOL DOWN

1) 100m Walk

2) Core Work: Weighted Sit-Up’s, 15 reps x 4 sets (45/25 plate)

3) Foam Roll (10 passes per area)

4) V Stretch