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WARM-UP
1) Tabata Jump Rope (singles, floating singles, DU’s)
2) Tall Plank Variations, 10 reps R/L for 2 sets
3) Plate Sliding Hamstring Curls, Cossack Squats & Reverse Lunges
4) Hamstring Tack & Floss
STRENGTH: Sled Push, 120ft + D Ball Bear Hug Carry, 120ft for 4 sets total
ACTIVE MOBILITY
1) Barbell Quad & Adductor Smash
2) Active V Stretch
3) Pec Smash + Sun Dial
4) Tricep Smash
WOD: Perform the following for time:
- 1000m Row
- 50 Burpees
- 100 Double Under’s
**REST 2-minutes**
- 500m Row
- 25 Burpees
- 50 Double Under’s
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Hamstring Curls, 10 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Calf Smash & Stretch