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07.19.2019

WARM-UP

1) Jump Rope Warm-Up

2) Kick to HS & HS Walk Practice

3) Strict Press Bar Warm-Up

ACTIVE MOBILITY A

1) Barbell Trap & Pec Smash

2) Banded Elbow Extension & Front Rack Stretch

STRENGTH: Strict Press, 10-minute EMOM, 3-5 reps @ 70-80%

ACTIVE MOBILITY B

1) Psoas Smash

2) Calf Smash & Stretch

WOD: Perform 3 rounds of the following for time: - 100 Double-Unders (Scaled = Singles, X3 reps) - 20 GHD Sit-Ups (Scaled = AbMat Sit-Ups) - 60ft Handstand Walk (Scaled = 7 Wall Walks w/Shoulder Touch)

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Tabata Style Flutter Kicks (20s On/10s Off, 8X’s)

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes