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WARM-UP
1) Jump Rope Warm-Up
2) Dead Bug’s & Hamstring Plate Curls
3) Front Squat Bar Warm-Up
ACTIVE MOBILITY A
1) Rear Delt & Lat Tack & Floss
2) Front Rack Stretch
STRENGTH: Front Squat, 10-minute EMOM, 3-5 reps @ 65-75%
ACTIVE MOBILITY B
1) Plantar Surface & Calf Smash
2) Calf & Hamstring Stretch
WOD: Perform 4 rounds of the following for time:
- 50 Double Unders
- 25 AbMat Sit-Up’s
- 15 Ring Dips
- 5 D Ball Cleans (100/80)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Hollow Arch Holds, Tabata style 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes