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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