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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