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04.05.2019

WARM-UP

1) 400m Run

2) Mini Band Glute Warm-Up

3) Barbell Back Squat Warm-Up

4) Barbell Quad Roll Out

STRENGTH: Pause Back Squat (5s), 4 x 5 sets @ 70-75%

ACTIVE MOBILITY

1) High Glute & Hamstring Smash

2) Russian Babymaker

3) Single Leg Hamstring Stretch

4) V Stretch

WOD: Perform a 14-minute AMRAP with the following: - 20 Deadlifts (115/85)

- 20 Plate Burpees (45lb plate )

- 20 Toes to Bar

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Banded Pallof Press, 8-10 reps R/L for 3-4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Frog Stretch