11.29.2018

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