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02.15.2019

WARM-UP

1) Tall Bird Dog’s, 10 reps R/L

2) Plate Hamstring Curls, 10 reps

3) Single Leg PVC Pipe Hip Hinge, 10 reps R/L

4) Hamstring Tack & Floss

STRENGTH: Deadlift, 3RM of the day

ACTIVE MOBILITY

1) High Glute Smash

2) Banded Hamstring Stretch

3) Pec Smash

4) Banded Pec & Lat Stretch

WOD: Perform a 20-minute AMRAP with the following:

- 25 ft Overhead Walking Lunges (95/65)

- 10 Barbell Push-Up’s

- 25 ft Overhead Walking Lunges (95/65)

- 10 Chest-to-Bar Pull-Ups

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Barbell Roll Out’s, 8-10 reps x 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: Seated Straddle Stretch, 2-minute relaxed hold