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07.02.2019

WARM-UP

1) Tabata Ski Erg

2) Banded Pull Aparts

3) Ring Support Hold, 10s + Negative Ring Dip (5s down), 5 reps

ACTIVE MOBILITY A

1) Barbell Pec & Tricep Smash

2) Banded Elbow Extension

STRENGTH: 10-minute EMOM, Weighted Ring Dips, 3 reps

ACTIVE MOBILITY B

1) Psoas Smash

2) Banded Hamstring & Calf Stretch

WOD: Perform the following for time:

- 25 GHD Sit-Ups

- 25 HSPU

- 50 Seated Box Jumps (butt to med ball)

- 25 HSPU

- 25 GHD Sit-Ups

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Back Extensions with 3s pause, 15-20 reps for 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes