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08.23.2019

WARM-UP

1) Bike 1-minute forward/backward

2) Plate Hamstring Curls, 10 reps R/L

3) Sliding Plate Lunges: Lateral/Reverse, 10 reps each, R/L

4) Barbell Adductor & Quad Smash

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

ACTIVE MOBILITY (4-minutes)

1) Weighted Butterfly Stretch

2) High Glute Smash

STRENGTH B: Banded Good Morning’s (green/purple band), Tabata Style for total reps (20s On/10s Off, 8X’s)

ACTIVE MOBILITY

3) Lat Smash

4) Banded Lat Stretch

WOD: Perform five, 2-minute rounds of the following:

  • 20/15 calories on Assault Bike

  • ME reps, Sumo Deadlift High Pull (95/65)

**REST 60s between rounds

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Side Plank w/Lateral Raise, 15 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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


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