07.08.2019

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