04.25.2019

WARM-UP

1) Crawling Warm-Up, 3-min of continuous movement (Tall Bear Crawl, Low Bear Crawl, Duck Walk, Gorilla Hops, Crab Walk, Alligator Crawl, Lateral Plank)

2) DB Pull-Over, 10 reps for 2 sets

3) DB Renegade Row, 5 reps for 2 sets

4) Pec Smash & Pec Stretch

STRENGTH: Superset the following for 4 sets total:

- Dumbbell Floor Press, 8 reps

- Dumbbell Bent Over Row, 8 reps

ACTIVE MOBILITY

1) Scap Scrub + Thread the Needle & Chest Opener Stretch

2) Forearm Smash + Banded Wrist Distraction

3) Plantar Surface & Calf Smash

4) Calf Stretch

PARTNER WOD: In teams of 2, perform a 16-minute AMRAP of the following:

Partner 1: 10 Box Jump Over’s (24/20”)

Partner 2: 10 DB Hang Clean & Jerk’s (50/35)

Partner 1 & 2: 10 Synchronized Burpees

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Durante Core Series: 3-4 sets of 10 Hollow Rocks + 10 V Tucks + 10 V Ups

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

4) Single Leg Hamstring Stretch