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WARM-UP
1) Hollow Body Hold, 10s + Hollow Body Rock, 10 reps – 2X’s
2) Support Hold, 10s + Deep Dip Hold, 10s – 2X’s
3) Negative Ring Dips, 5 reps
4) Tricep Smash
STRENGTH A: Weighted Dips, (20s On/20s Off, 8X’s)
ACTIVE MOBILITY
1) Pec Smash
2) Pec Stretch
STRENGTH B: Support Hold, Tabata Style (20s On/10s Off, 8X’s)
ACTIVE MOBILITY
3) Hip Flexor Smash
4) Banded Hip Extension
WOD: Perform 6 rounds of the following for total reps:
MIN 1: HSPU, ME reps
MIN 2: One Arm DB Step-Up’s, ME reps (50/35)
MIN 3: REST
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: GHD Hamstring Curls, 8-10 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)