Our Recent Posts

Tags

No tags yet.

12.18.2018

WARM-UP

1) Dynamic Running Warm-Up

2) Dip Support Hold, 20s On, 10s Off – 3X’s

3) Negative Dips (5s Down/5s Up), 5 reps

4) Pec Smash

STRENGTH: Weighted Dips, 5 reps + Weighted Push-Ups, ME reps (45/25lb plate), 4 super-sets total

ACTIVE MOBILITY

1) Banded Pec & Lat Stretch

2) Barbell Quad Smash

3) Banded Hip Extension

4) T-Spine Extensions

WOD: Every 2-minutes for 10 rounds total:

- 10 Double KB Thrusters (35/53)

- 200m Sprint

** REST with time remaining

COOL DOWN

1) 100m Walk

2) Core Work: Side Plank With OH Reach, 12 reps x 4 sets

3) Foam Roll (10 passes per area, start with the t-spine & work your way down)

4) Static Stretch of the Day: T-Spine Extension Stretch