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07.26.2019

WARM-UP

1) Tabata Jog/Run

2) KB Bottom’s Up Press, 10 reps + 120ft OH Carry

3) Strict Press Bar Warm-Up

- Over & Back’s, 10 reps

- Tempo OH Press (5s up/2s lockout/5s down), 8 reps

- OH Press, 6 reps w/2s lockout

ACTIVE MOBILITY A

1) PVC Pipe 1st Rib & Trap Mobilization

2) Banded Elbow Bulley

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

ACTIVE MOBILITY B

1) Calf Smash

2) IT Band & Calf Stretch

WOD: Perform the following for time:

- 400m Run buy in

Then do 5 rounds of ….

- 8 Alternating KB Cleans (53/35, 4 R/L)

- 6 One Arm KB Front Rack Squats (53/35, change arms each round)

- 4 Strict L Pull-Ups

- 400m Run buy out

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Side Planks, accumulate 2-minutes per side - AHAP

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes