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WARM-UP
1) Low Bear’s, 10 R/L
2) Lateral Banded Glute Walks, 10 reps R/L
3) Front Squat Warm-Up
4) Front Rack Stretch
STRENGTH A: Front Squat, @ 50% (20s On/20s Off, 8X’s)
ACTIVE MOBILITY
1) High Glute Smash
2) Couch Stretch
STRENGTH B: Front Rack Hold, Tabata Style @ 80%
ACTIVE MOBILITY
3) Lat Smash + Lat Stretch
4) Calf Smash + Calf Stretch
WOD: Perform a 16-minute AMRAP with the following:
5 Strict Pull-Ups
7 Deadlifts (225/155)
9 Burpee Box Jumps (24/20”)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: V Up’s, 12-15 rep x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)