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04.26.2019

WARM-UP

1) Row 500m

2) Starfish Side Plank, 20s R/L + Starfish Back Extension, 20s – 3X’s

3) Mini Band Glute Warm-Up

4) Barbell Back Squat Warm-Up

5) Barbell Quad Roll-Out

STRENGTH: Back Squat 1RM of the day

ACTIVE MOBILITY

1) Couch & Frog Stretch

2) Banded Anterior Ankle Distraction

3) Hamstring Tack & Floss

4) Banded Single Leg Hamstring Stretch & Low Back Press-Up’s

WOD: Perform 2 rounds of the following for time: - 15 calorie Ski

- 15 Back Squats (155/105)

- 20 calorie Row

- 20 Deadlifts (155/105)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Hollow Body Hold, 10s hold/10s rest repeat for 3-minutes

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

4) V Stretch