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05.07.2019

WARM-UP

1) 500m Row

2) KB Pull Over, 10 reps

3) KB Glute Bridge & Dead Bugs, 10 reps each

4) KB Single Leg RDL, 10 reps R/L

5) Hamstring Tack & Floss

STRENGTH: 12 KB Split Squats (per leg) + 12 Barbell Good Morning’s, 4 sets total AHAP

ACTIVE MOBILITY

1) High Glute Smash

2) Active V Stretch

3) Psoas & Low Back Release

4) Couch Stretch

WOD: Using a 20-minute running clock, perform the following:

- 2000m Row

- Toes to Bar, ME reps with time remaining**

**PENATLY for dropping off the bar = 10 Wall Balls (20/14)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: V Ups, 12-15 reps for 3-4 sets

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

4) V Stretch