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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