04.29.2019

WARM-UP

1) Tabata Running Interval (20s On, 10s Off for 8 rounds)

2) KB Bottom’s Up Press, 10 reps + Carry, 60ft R/L for 2 sets

3) Barbell Strict Press Warm-Up (5 reps, 2 sets)

- Tempo Strict Press (5s up, 3s lock out, 5s down)

- Strict Press w/Pause, 3s pause when bar reaches forehead

- OH Press hold, 30s

4) Barbell Pec Smash

STRENGTH: 12 Barbell Strict Press w/KB’s & Bands + OH Press Hold, ME time @ 40-45% of 1RM for 4 sets

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) T-Spine Extensions

3) Banded Elbow Bulley & Lat Stretch

4) High Glute Smash & Couch Stretch

WOD: Perform the following for time:

- Row 500m

- 21 Thrusters (135/95) - Row 1,000m

- 15 Thrusters - Row 500m - 21 Thrusters

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Bar Hanging Leg Lifts to Knee Tuck, 8-10 reps for 3-4 sets

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

4) V Stretch