01.25.2019

WARM-UP

1) Scap Pull-Ups, 5 reps + Kipping, 10 reps

2) YTWA Scap Series, 5 reps w/3s pause

3) Lateral Mini-Band Walks, 10 reps R/L

4) Barbell Thruster Warm-Up

5) Couch Stretch

STRENGTH: Thruster, 3RM of the day in 6 sets

ACTIVE MOBILITY

1) Hip Flexor Smash & Tear Drop Smash

2) Frog Stretch

3) Lat Smash

4) Banded Lat Stretch

WOD: Perform a 15-minute Fran-RAP (AMRAP) of the following:

21 – 15 – 9 reps of ….

- Thruster’s (95/65)

- Pull-Ups

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Hollow Hold, 10s + V Ups, 10 reps + V Tucks, 10 reps, 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: V Stretch