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07.16.2019

WARM-UP

1) 250m Ski + 250m Row

2) Plank w/Alternating Reach, 10 R/L + Forearm Push-Ups, 10 reps

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

ACTIVE MOBILITY A

1) Pec & Tricep Smash

2) Banded Pec Stretch

STRENGTH: Weighted Ring Dips, 10-minute EMOM, 3-5 reps

ACTIVE MOBILITY B

1) 1st Rib & Trap Mobilization

2) Hamstring Tack & Floss

WOD: Using the Tabata time interval (20s on, 10s off), perform the following for total time:

- 50 HR Push-Ups

- 50 One Arm KB Rack Step-Ups (25 R/L, 53/35)

- 50 Pull-Ups

- 50 American KB Swings (53/35)

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: V Ups, 10 reps + V Tucks, 10 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes