No tags yet.
WARM-UP
1) Hollow Body Hold, 10s On/5s Rest – 4X’s
2) Double Under Practice, 5 minutes
3) Front Squat Barbell Warm-Up (5 reps each)
- Frankenstein Tempo Front Squats
- 2-Pause Front Squats, Pause Above & Below Parallel
- 1 ¼ Front Squats
- Tempo FS (5s down/5s up)
4) Barbell Pec Smash with Rear Delt Tack & Floss
STRENGTH: Front Squat, 8 reps @ 55% + 200m Row/30s Bike Sprint - 4 sets
ACTIVE MOBILITY (90s per area)
1) Front Rack Stretch
2) Weighted Butterfly Stretch
3) Tricep & Bicep Smash
4) Calf Smash & Calf Stretch
WOD: Perform 2 rounds of the following for time:
- 25 HSPU
- 100 Double Under’s
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Lateral Med Ball Slams, Tabata Style (20s On/10s Off – 8X’s total)
4) Banded Supine Hamstring/Calf Stretch