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08.20.2019

WARM-UP

1) Tall Plank Series

2) Banded Pull A-Part’s, 10 reps

3) Barbell Strict Press Warm-Up

4) Barbell Trap & Tricep Smash

STRENGTH A: Strict Press, Tabata Style @ 50 % (20s On/10s Off, 8X’s)

ACTIVE MOBILITY (4-minutes)

1) PVC Pipe 1st Rib & Trap Mob.

2) Banded Elbow Extension

STRENGTH B: Strict Press OH Hold, Tabata Style @ 40% (20s On/10s Off, 8X’s)

ACTIVE MOBILITY

3) Hip Flexor Smash

4) Banded Hip Extension Stretch

WOD: Perform the following for time:

  • 75 Push-Ups

  • 50 KB OH Walking Lunges (25 R/L, 53/35)

  • 25 GHD Sit-Ups

  • 50 KB Rack Push Back Lunges (25 R/L, 53/35)

  • 75 Kipping Ring Rows

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Back Extension hold w/KB Row, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)