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WARM-UP
1) Tabata Jump Rope, 3 rounds singles, 2 rounds floating singles, 3 rounds DU’s
2) Support Hold, 10s + Hollow Hold, 10s for 4 sets
3) Negative Ring Dips, 5-7 reps
4) Tricep Smash
STRENGTH: Weighted Ring Dips, 5 x 6 sets - AHAP
ACTIVE MOBILITY
1) Pec Smash
2) Banded Elbow Extension
3) Banded Pec Stretch
4) Calf Smash + Calf Stretch
WOD: Perform the following for time:
- 800m Run
- 100 DU’s
- 50 Abmat Sit-Up’s
- 25 Ring Dips
- 50 KTE’s
- 100 DU’s
-800m Run
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Back Extension Barbell Row, 15 reps for 4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Seated Straddle Static Stretch